"Do It For Time"

Daily Programming

Warm Up (2 Rounds):

30 sec Each Move:

• Row
• Jump Rope
• Flutter Kicks
• Banded Good Mornings

Then...

3 x 10:

• Weighted Glute Bridges

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Performance

Strength (5 x 5):

• Deadlift
  * Work up to a heavy set of 5 *
  * Do 5 sets at that weight *
  * Rest 2-3 min between sets *

Met-Con (Complete):

• 20 Deadlift (205/155)
• 30 Box Jumps (24"/20")
• 40 KB Swings (70/53)
• 50 Wall Balls (20/14)
  * Women hit 9' on Wall Balls *

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Fitness

Strength (5 x 5):

• KB Deadlft
  * Work up to as heavy as possible *
  * Use 2 Kbs if necessary *
  * Do 5 sets at the same weight *
  * Rest 2 min  between sets *

Met-Con (Complete):

• 20 KB Deadlift (70/53)
• 30 Step Ups (20"/16")
• 40 KB Swings (53/35)
• 50 Wall Balls (14/10)
  * Women hit 9' on Wall Balls *

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Cash Out (5 Min of Abs):

1 Min Each Move:

• Push Up Plank
• Side Plank (30 sec/30 sec)
• Flutter Kicks
• Hollow Body Hold
• Sit Up w/ Plate

Mobility (NFT):

• Front Fold
• Downward Dog
• Triangle
• Frog Pose
• Couch Stretch
• Pigeon Pose
• Twisted Cross
• Banded Shoulder Distractions
• Cobra
• Childs Pose
• Foam Roll

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Express

Warm Up (2 Rounds):

30 sec Each Move:

• Row
• Jump Rope
• Flutter Kicks
• Banded Good Mornings

Met-Con (Complete):

• 20 KB Deadlift (70/53)
• 30 Step Ups (20"/16")
• 40 KB Swings (53/35)
• 50 Wall Balls (14/10)
  * Women hit 9' on Wall Balls *

Mobility (NFT):

• Front Fold
• Downward Dog
• Triangle
• Frog Pose
• Couch Stretch
• Pigeon Pose
• Twisted Cross
• Banded Shoulder Distractions
• Cobra
• Childs Pose
• Foam Roll