"Levels"
Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lateral Shuffle
- Lunge w/ Twist
Strength (3 x 10):
- Barbell Upright Row
- Chainsaw (5/5)
- Triceps Pull Down
Met-Con (30-25-20-15-10-5):
- Calorie Row OR Bike
After each set of Calories perform...
- 5 Ring Row
- 10 Bench Dips
- 15 Sit Ups
Cash Out (6 Rounds):
- "Levels"
* 5 sec instead of 10 sec *
* 6 complete rounds *
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Lateral Hip Opener
- Pigeon Pose
- Frog Pose
- Twisted Cross
- Capsule Stretch
- Banded Shoulder Distractions
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lateral Shuffle
- Lunge w/ Twist
Met-Con (30-25-20-15-10-5):
- Calorie Row OR Bike
After each set of Calories perform...
- 5 Ring Row
- 10 Bench Dips
- 15 Sit Ups
Cash Out (6 Rounds):
- "Levels"
* 5 sec instead of 10 sec *
* 6 complete rounds *
Mobility (NFT):
- Smash Hips w/ Ball
- Banded Hip Distractions
- Lateral Hip Opener
- Pigeon Pose
- Frog Pose
- Twisted Cross
- Capsule Stretch
- Banded Shoulder Distractions
- Foam Roll