"Circuit Style 2K17"

Daily Programming

Warm Up (Complete):

  • 400m Run

Then...

EMOM For 9 Min:

  • Plank Shoulder Tap
  • Banded Lateral Walk
  • Monster Walk

Met-Con (3 Rounds):

30 sec on/ 30 sec off:

  • Assault Bike (60-70 RPM)
  • Air Squats
  • Push Ups
  • Punching Bag Assault
  • Rope Slams
  • Pull Ups/Ring Row
  • Sit Ups
  • Calorie Row
  • Sledgehammer Strikes
  • Mountain Climbers
  • Pillar Plank
  • Speed Skaters
  • Burpees
  • Walking Lunges
  • Step Up/Box Jumps (24"/20")
    * Rest 90 sec between rounds *
    * Scale moves as needed *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Smash SHoulders w/ Ball
  • Banded Hip Distraction
  • Banded Shoulder Distraction
  • Internal Shoulder Rotation
  • Couch Stretch
  • Pigeon Pose
  • Fragon
  • Downward Dog
  • Childs Pose
  • Cobra
  • Foam Roll

Express

Met-Con (2 Rounds):

30 sec on/ 30 sec off:

  • Assault Bike (60-70 RPM)
  • Air Squats
  • Push Ups
  • Punching Bag Assault
  • Rope Slams
  • Pull Ups/Ring Row
  • Sit Ups
  • Calorie Row
  • Sledgehammer Strikes
  • Mountain Climbers
  • Pillar Plank
  • Speed Skaters
  • Burpees
  • Walking Lunges
  • Step Up/Box Jumps (24"/20")
    * Rest 90 sec between rounds *
    * Scale moves as needed *

Mobility (NFT):

  • Smash Hips w/ Ball
  • Smash SHoulders w/ Ball
  • Banded Hip Distraction
  • Banded Shoulder Distraction
  • Internal Shoulder Rotation
  • Couch Stretch
  • Pigeon Pose
  • Fragon
  • Downward Dog
  • Childs Pose
  • Cobra
  • Foam Roll