"Take It Away"

Daily Programming

Warm Up (Complete):

Down & Back:

• High Knees
• Butt Kicks
• Floor Sweeps
• Arm Circles
• Spiderman Crawls
• Lateral Shuffle

3 Min Cardio (Pick Your Moves):

• Bike
• Row
• Run
• Jump Rope

Prep/Strength (3 Rounds):

• 10 PVC Pass Thrus
• 10 Band Pull Aparts
• 10 Single Arm Strict DB Press (5/5)
  * Go AHAP on DB Press *

Met-Con (21-15-9-3):

• Wall Balls (20/14)
• Calorie Row
• Renegade Row (30/20)
• AHAP Farmers Carry (Down & Back)

Cash Out (2 Rounds):

• 10 V-Ups w/ Exercise Ball
• 10 KB Side Oblique Bends

Mobility (NFT):

• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Twisted Cross
• Capsule Stretch
• Couch Stretch
• Pigeon Pose
• Cobra
• Childs Pose

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Express

Warm Up (Complete):

Down & Back:

• High Knees
• Butt Kicks
• Floor Sweeps
• Arm Circles
• Spiderman Crawls
• Lateral Shuffle

3 Min Cardio (Pick Your Moves):

• Bike
• Row
• Run
• Jump Rope

Met-Con (21-15-9-3):

• Wall Balls (20/14)
• Calorie Row
• Renegade Row (30/20)
• AHAP Farmers Carry (Down & Back)

Mobility (NFT):

• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Twisted Cross
• Capsule Stretch
• Couch Stretch
• Pigeon Pose
• Cobra
• Childs Pose