"Bark At The Moon"

Daily Programming

Warm Up (Complete):

Down & Back:

• High Knees
• Butt Kicks
• Kick Outs
• Crawling Spiderman
• Floor Sweeps
• Lateral Shuffle

3 Min Cardo (You Choose):

• Bike/Run/Row/Jump Rope

Complete (NFT):

• 20 Single Leg RDL (10/10)
• 20 Band Pull Aparts
• 20 Quarter Squat Jumps

---

Performance

Strength (1RM):

• Deadlift
  * Last Week of our Deadlift cycle, Work up to a heavy single *
  * Taker as many warm up sets as needed *

Met-Con (Complete):

21-15-9:

• Box Step Overs (20"/16")
• KB Swings (53/35)
  * Rest 1 min *

15-12-9:

• Lateral Box Overs (20"/16")
• DB Front Squats (40/20)
  * Rest 1 min *

9-7-5:

• Burpee DB Step Ups (20"/16")(40/20)
• DB Push Press (40/20)
  * Use same DBs *

---

Fitness

Strength (5 x 8):

• KB Deadlift
  * Go as heavy as possible *

Met-Con (Complete):

21-15-9:

• Box Step Overs (16"/12")
• KB Swings (35/25)
  * Rest 1 min *

15-12-9:

• Lateral Box Overs (16"/12")
• DB Front Squats (30/15)
  * Rest 1 min *

9-7-5:

• Burpee DB Step Ups (16"/12")(30/15)
• DB Push Press (30/15)
  * Use same DBs *

---

Mobility (NFT):

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

---

Express

Warm Up (Complete):

Down & Back:

• High Knees
• Butt Kicks
• Kick Outs
• Crawling Spiderman
• Floor Sweeps
• Lateral Shuffle

3 Min Cardo (You Choose):

• Bike/Run/Row/Jump Rope

Met-Con (Complete):

21-15-9:

• Box Step Overs (16"/12")
• KB Swings (35/25)
  * Rest 1 min *

15-12-9:

• Lateral Box Overs (16"/12")
• DB Front Squats (30/15)
  * Rest 1 min *

9-7-5:

• Burpee DB Step Ups (16"/12")(30/15)
• DB Push Press (30/15)
  * Use same DBs *

Mobility (NFT):

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