"Body Armor"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Spiderman Crawl w/ Elbow Drop
  • Lateral Shuffle

3 Min Cardio (Your Choice):

  • Rope Slam/Speed Skater/Air Squat/Jumping Jack/Step Up

2 Rounds (20 Reps Each):

  • Band Pull Aparts
  • PVC Pass Thrus
  • Plank Shoulder Taps

Strength (4 Rounds):

  • 6 Half Kneeling Single Arm DB Press (6/6)
  • 5-10 Chin Ups (3 sec Negative)
    * Superset moves *
    * Supinated Ring Row to scale Chin Ups *

Met-Con (3 Rounds):

Body Armor

  • Wall Ball (90 sec)
  • Burpees (90 sec)
  • Rest (90 sec)
    * Score = Total Reps *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Twisted Cross
  • Puppy Dog
  • Couch Stretch
  • Pigeon Pose
  • Standing Front Fold
  • Triangle
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Floor Sweeps
  • Lunge w/ Twist
  • Spiderman Crawl w/ Elbow Drop
  • Lateral Shuffle

3 Min Cardio (Your Choice):

  • Rope Slam/Speed Skater/Air Squat/Jumping Jack/Step Up

2 Rounds (20 Reps Each):

  • Band Pull Aparts
  • PVC Pass Thrus
  • Plank Shoulder Taps

Met-Con (3 Rounds):

Body Armor

  • Wall Ball (90 sec)
  • Burpees (90 sec)
  • Rest (90 sec)
    * Score = Total Reps *

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Internal Shoulder Rotation
  • Twisted Cross
  • Puppy Dog
  • Couch Stretch
  • Pigeon Pose
  • Standing Front Fold
  • Triangle
  • Foam Roll