"On Your Minute"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • High Kicks
  • Quick Feet
  • Carioca
  • Backpedal

Performance

Met-Con (EMOM For 15 Min):

  • Min 1:  Meter Row (200/150)
  • Min 2:  5 Clean & Jerk (135/95/55)
  • Min 3:  15 TTB

Fitness

Met-Con (EMOM For 15 Min):

  • Min 1:  Meter Row (200/150)
  • Min 2:  10 Ball Slams (50/30)
  • Min 3:  15 Knee Raise

Cash Out (5 Rounds):

  • 20 Russian Twist
  • 10 Tuck Ups
  • Hanging L-Hold (20 sec)

Mobility (NFT):

  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Butterfly
  • Frog Pose
  • Adductors/Groin
  • Couch Stretch
  • Banded Shoulder Distraction
  • Banded Hip Distractions
  • Foam Roll

Express

Warm Up (Complete):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

Down & Back:

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • High Kicks
  • Quick Feet
  • Carioca
  • Backpedal

Met-Con (EMOM For 15 Min):

  • Min 1:  Meter Row (200/150)
  • Min 2:  10 Ball Slams (50/30)
  • Min 3:  15 Knee Raise

Mobility (NFT):

  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Butterfly
  • Frog Pose
  • Adductors/Groin
  • Couch Stretch
  • Banded Shoulder Distraction
  • Banded Hip Distractions
  • Foam Roll