"Using The DBs"
Daily Programming
Warm Up (Complete):
200m Jog
50 Jump Rope
40 Mountain Climbers
Push Up Plank (30 sec)
20 Hollow Rocks
10 V-Ups
* 20 sec Hollow Hold for scale *
Strength (5 x 10):
- DB Bench Press
Met-Con (3 RFT):
- 400m Run OR Calorie Bike (30/20)
- 15 Ring Dip/Bench Dips
- 20 DB Walking Lunges (30/20)
* 10 lunges each side *
* Holding DBs at sides *
* 20 min time cap *
Cash Out (4 Rounds):
- 1 Minute Dead Bug
* Rest 90 sec between rounds *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Chest Opener
- Twisted Cross
- Ankles/Calves/Shins
- Super Front Rack
- Pigeon Pose
- Lizard Pose
- Downward Dog
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
200m Jog
50 Jump Rope
40 Mountain Climbers
Push Up Plank (30 sec)
20 Hollow Rocks
10 V-Ups
* 20 sec Hollow Hold for scale *
Met-Con (3 RFT):
- 400m Run OR Calorie Bike (30/20)
- 15 Ring Dip/Bench Dips
- 20 DB Walking Lunges (30/20)
* 10 lunges each side *
* Holding DBs at sides *
* 20 min time cap *
Mobility (NFT):
- Smash Shoulders w/ Ball
- Chest Opener
- Twisted Cross
- Ankles/Calves/Shins
- Super Front Rack
- Pigeon Pose
- Lizard Pose
- Downward Dog
- Cobra
- Childs Pose
- Foam Roll