Name Date

Metabolic Chaos 03/30/17

Order Range of Motion, Activation, Movement Prep Sets Reps Work Rest Notes:
Sumo squat to hold 2 30 s
OH Squat (tubing) 2 12
Band Pull-Aparts (vertical and horizantal) 2 12
Band OH Press 2 12
Band RDL 2 12
Pull back butt kick to lunge w/ overhead reach 2 12t

Order Movement Exercise Sets Reps Work Rest Notes:

A1 Power MB Press Slams (Regular Slams x8) 1 12 3 Circuits for time (8 minute
A2 Energy System Alt. V-up(cross-over crunch) 1 12e Rounds) 2-3 minutes in btwn
A3 Core MB OH Toss (curl to press) 1 12 circuits. Increase rest as circuits
Yoga Push-Up continue
B1 Press 1 6
B2 Pull Leg Raises 1 12
B3 Jump Squats (BW Squats) 1 12
C1 Ladder (Speed Skater/1 foot per hole beginners) 1 3
C2 Wide-outs 1 20
C3 Military Crunch 1 15

# of rounds

Order Finisher Sets Reps Work Rest Notes:

Romwod 2 Get back into romwod
routine(will mark days as we
progress) follow mobility
program