"Lookin' Good, Feelin' Good"

Daily Programming

Warm Up (Complete):

1 Minute At Each Move:

  • Jump Rope
  • Assault Bike (60-70 RPM)
  • Bottom of Push Up Hold
    * Repeat everything for 30 sec *

Performance/Fitness

Aesthetics (3 x 10):

  • DB Floor Press w/ Feet Elevated
  • DB Front Raise
  • DB Lateral Raise
  • Triceps Extension OR Triceps Pull Down
  • Barbell Biceps Curl
    * Add chains to the Curls if possible *

Met-Con (3 Rounds):

  • 400m Run
  • 15 Tuck Ups
  • 15 Superman
  • 15 Ring Rows

Cash Out (3 Rounds):

30 sec each position:

  • Pillar Plank
  • Side Plank (R)
  • Side Plank (L)
  • Push Up Plank
  • Hollow Body Hold
    * Rest as needed between rounds *

Mobility (NFT):

  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Seated Front Fold
  • Ankles/Calves/Shins
  • Pigeon Pose
  • Fragon
  • Foam Roll

Express

Warm Up (Complete):

1 Minute At Each Move:

  • Jump Rope
  • Assault Bike (60-70 RPM)
  • Bottom of Push Up Hold
    * Repeat everything for 30 sec *

Met-Con (3 Rounds):

  • 400m Run
  • 15 Tuck Ups
  • 15 Superman
  • 15 Ring Rows

Mobility (NFT):

  • Banded Shoulder Distractions
  • Banded Hip Distractions
  • Seated Front Fold
  • Ankles/Calves/Shins
  • Pigeon Pose
  • Fragon
  • Foam Roll