"What A Twist"

Daily Programming

Warm Up (Down & Back):

• High Knees
• Butt Kicks
• Kick Outs
• Floor Sweeps
• Lunge w/ Twist
• Lateral Shuffle
• Backpedal

Met-Con (Complete):

• 100m Sprint
• 90 Jump Rope
• Pillar Plank (80 sec)
• 70 Heel Touches
• 60 Lateral Box Overs (24"/20")
• 50 Walking Lunges
• 40 KB Swings (53/35)
• 30 DB Press (40/20)
• 20 Ring Row
• 10 Deadlift (225/155)
• 10 Atomic Burpees
• 20 Ball Slams (50/30)
• 30 Wall Balls (20/14)
• 40 Speed Skaters
• 50 Banded Triceps Pull Down
• 60 Rope Slams
• 70 Russian Twist
• Assault Bike (.8 Miles)
• 90 Flutter Kicks
• 100m Sprint

Mobility (NFT):

• Smash Shoulders w/ Ball
• Smash Hips w/ Ball
• Banded Shoulder Distractions
• Banded Hip Distractions
• Couch Stretch
• Pigeon Pose
• Frog Pose
• Butterfly
• Capsule Stretch
• Cobra
• Childs Pose
• Ankles/Shins/Calves
• Foam Roll

---

Weightlifting

Warm Up (Down & Back):

• High Knees
• Butt Kicks
• Kick Outs
• Floor Sweeps
• Lunge w/ Twist
• Lateral Shuffle
• Backpedal

Then...

• 20 Ring Row
• 20 Ball Slams (30/20)
• 30 Walking Lunges
• 30 Step Ups
• 40 Speed Skaters

Strength (5 x 3):

• Back Squat
  * Add 5# from last week *

Accessory Work (4 x 10):

• Weighted Sit Ups
• GHD Glute Ham Raise
• Weighted Lunge
• Barbell Curl

Mobility (NFT):

• Smash Shoulders w/ Ball
• Smash Hips w/ Ball
• Banded Shoulder Distractions
• Banded Hip Distractions
• Couch Stretch
• Pigeon Pose
• Frog Pose
• Butterfly
• Capsule Stretch
• Cobra
• Childs Pose
• Ankles/Shins/Calves
• Foam Roll

---

Express

Warm Up (Down & Back):

• High Knees
• Butt Kicks
• Kick Outs
• Floor Sweeps
• Lunge w/ Twist
• Lateral Shuffle
• Backpedal

Met-Con (Complete):

• 100m Sprint
• 90 Jump Rope
• Pillar Plank (80 sec)
• 70 Heel Touches
• 60 Lateral Box Overs (24"/20")
• 50 Walking Lunges
• 40 KB Swings (53/35)
• 30 DB Press (40/20)
• 20 Ring Row
• 10 Deadlift (225/155)
• 10 Atomic Burpees
• 20 Ball Slams (50/30)
• 30 Wall Balls (20/14)
• 40 Speed Skaters
• 50 Banded Triceps Pull Down
• 60 Rope Slams
• 70 Russian Twist
• Assault Bike (.8 Miles)
• 90 Flutter Kicks
• 100m Sprint

Mobility (NFT):

• Smash Shoulders w/ Ball
• Smash Hips w/ Ball
• Banded Shoulder Distractions
• Banded Hip Distractions
• Couch Stretch
• Pigeon Pose
• Frog Pose
• Butterfly
• Capsule Stretch
• Cobra
• Childs Pose
• Ankles/Shins/Calves
• Foam Roll