"Let's Sweat"

Daily Programming

Warm Up (Complete):

Down & Back:

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

Then...

2 Rounds:

• 200m Jog
• 10 Goblet Squats
• Pillar Plank (30 sec)

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Performance

Strength (5 x 3 @ 75% of 1RM):

• Back Squat

Superset with...

• Strict Pull Ups
  * 3-5 reps *
  * Do both moves before you rest *

Met-Con (21-15-9):

• Calorie Row
• Wall Ball (20/14)

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Fitness

Strength (5 x 5):

• DB Front Squat

Superset with...

• Banded Pull Ups
  * 7-10 reps *
  * Can  scale to Ring Row *
  * Do both moves before resting *

Met-Con (21-15-9):

• Calorie Row
• Wall Ball (20/14)

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Cash Out (6 Rounds):

• 5 sec "Levels"

Mobility (NFT):

• Smash Hips w/ Ball
• Banded Hip Distractions
• Couch Stretch
• Pigeon Pose
• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Twisted Cross
• Front Fold
• Triangle
• Foam Roll

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Express

Warm Up (Complete):

Down & Back:

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

Then...

2 Rounds:

• 200m Jog
• 10 Goblet Squats
• Pillar Plank (30 sec)

Met-Con (21-15-9):

• Calorie Row
• Wall Ball (20/14)

Mobility (NFT):

• Smash Hips w/ Ball
• Banded Hip Distractions
• Couch Stretch
• Pigeon Pose
• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Twisted Cross
• Front Fold
• Triangle
• Foam Roll