"FIRE"

Daily Programming

Warm Up (10-1):

  • Jumping Jacks
  • Standing K2E
  • Walking Lunge

Performance

Strength (3 x 10):

  • Back Rack Lunge (5/5)
    * Go heavy *
    * 90 sec rest between sets *

Met-Con (Complete):

EMOM For 7 Min:

  • Calorie Bike/Row (10/7)

EMOM For 7 Min:

  • 15-20 Ball Slams

EMOM For 7 Min:

  • 200m Run
  • Side Plank/Pillar Plank/Plank Ups
    * Alternate moves *
    * Score = Cals + Ball Slams *

Fitness

Strength (3 x 10):

  • DB Suitcase Lunge (10/10)
    * Increase weight each set *

Met-Con (Complete):

EMOM For 7 Min:

  • Calorie Bike/Row (10/7)

EMOM For 7 Min:

  • 15-20 Ball Slams

EMOM For 7 Min:

  • 200m Run
  • Side Plank/Pillar Plank/Plank Ups
    * Alternate moves *
    * Score = Cals + Ball Slams *

Cash Out (4 Rounds):

  • 10 KB Russian Twist (10/10)
  • 10 KB Oblique Side Dips (10/10)
    * Superset moves *

Mobility (NFT):

Couch Stretch
Pigeon Pose
Lizard Pose
Dragon Pose
Banded Shoulder Distractions
Ankles/Calves/Shins
Cobra
Childs Pose
Foam Roll


Express

Warm Up (10-1):

  • Jumping Jacks
  • Standing K2E
  • Walking Lunge

Met-Con (Complete):

EMOM For 7 Min:

  • Calorie Bike/Row (10/7)

EMOM For 7 Min:

  • 15-20 Ball Slams

EMOM For 7 Min:

  • 200m Run
  • Side Plank/Pillar Plank/Plank Ups
    * Alternate moves *
    * Score = Cals + Ball Slams *

Cash Out (4 Rounds):

  • 10 KB Russian Twist (10/10)
  • 10 KB Oblique Side Dips (10/10)
    * Superset moves *

Mobility (NFT):

Couch Stretch
Pigeon Pose
Lizard Pose
Dragon Pose
Banded Shoulder Distractions
Ankles/Calves/Shins
Cobra
Childs Pose
Foam Roll