"Jack"

Daily Programming

Warm Up (Complete):

• Foam Roll (5 Min)

Then...

Down & Back:

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

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Performance

Met-Con (Max Rounds in 20 Min):

"Jack"

• 10 Push Press (115/75)
• 10 KB Swings (53)
• 10 Box Jumps (24")

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Fitness

Met-Con (Max Rounds in 20 Min):

"Jack"

• 10 DB Push Press (20)
• 10 KB Swings (35)
• 10 Step Ups (20")

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Mobility (NFT):

• Banded Shoulder Distractions
• Internal Shoulder Rotation
• Bilateral Shoulder Flexion
• Lateral Hip Opener
• Front Fold
• Downward Dog
• Pigeon Pose
• Foam Roll

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Express

Warm Up (Complete):

• Foam Roll (5 Min)

Then...

Down & Back:

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

Met-Con (Max Rounds in 20 Min):

"Jack"

• 10 DB Push Press (20)
• 10 KB Swings (35)
• 10 Step Ups (20")

Mobility (NFT):

• Banded Shoulder Distractions
• Internal Shoulder Rotation
• Bilateral Shoulder Flexion
• Lateral Hip Opener
• Front Fold
• Downward Dog
• Pigeon Pose
• Foam Roll