"One Arm Scissor"

Daily Programming

Warm Up (Complete):

3 Min Cardio (Your Choice):

  • Row/Jump Rope/Plank Shoulder Tap/Broad Jump/Arm Circles

3 Rounds (10 Reps Each):

  • PVC Press
  • PVC Pass Thrus

Performance

Strength (30 Reps):

"Curtis P's"

  • Hang Clean (115/95/85/55)
  • Lunge (R + L)
  • Push Press
    * All moves = 1 rep *
    * Same weight for all moves *

Met-Con (Every 4 Min For 16 Min):

Min 1-4 & 8-12:

  • 10 Calorie Bike
  • 20 Step Ups
  • 30 DB Snatch
  • 40 Jump Rope

Min 4-8 & 12-16:

  • 10 Box Overs
  • 20 Plate Ground 2 Overhead
  • 30 Sit Ups
  • 40 Air Squats

Fitness

Strength (30 Reps):

"Scaled Curtis P's"

  • DB Hang Clean
  • DB Suitcase Lunge (R + L)
  • DB Push Press
    * All moves = 1 rep *
    * Same weight for all moves *

Met-Con (2 Rounds):

  • 10 Calorie Bike
  • 20 Step Ups
  • 30 DB Snatch
  • 40 Jump Rope
  • 10 Box Overs
  • 20 Plate Ground 2 Overhead
  • 30 Sit Ups
  • 40 Air Squats

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Twisted Cross
  • Capsule Stretch
  • Pigeon Pose
  • Lizard Pose
  • Ankles/Calves/Shins
  • Couch Stretch
  • Fragon
  • Downward Dog
  • Foam Roll

Express

Warm Up (Complete):

3 Min Cardio (Your Choice):

  • Row/Jump Rope/Plank Shoulder Tap/Broad Jump/Arm Circles

Met-Con (2 Rounds):

  • 10 Calorie Bike
  • 20 Step Ups
  • 30 DB Snatch
  • 40 Jump Rope
  • 10 Box Overs
  • 20 Plate Ground 2 Overhead
  • 30 Sit Ups
  • 40 Air Squats

Mobility (NFT):

  • Smash Hips w/ Ball
  • Banded Hip Distractions
  • Twisted Cross
  • Capsule Stretch
  • Pigeon Pose
  • Lizard Pose
  • Ankles/Calves/Shins
  • Couch Stretch
  • Fragon
  • Downward Dog
  • Foam Roll