"Every 90 Seconds"

Daily Programming

Warm Up (2 Rounds):

  • 50 Jump Rope
  • 25 Rope Slams
  • 12 Glute Bridges
  • 6 Ring Row

Met-Con (Every 90 sec):

Complete 3 Rounds of Each Before Moving On:

  • 200m Run
  • 20 Wall Balls (20/14)
  • 15 KB Swing (53/35) + 5 Burpees
  • 10 Ring Row + 30 sec Plank
  • 15 Sit Ups + 20 sec Hollow Body Hold

Cash Out (3 Min AMRAP):

  • 10 DB Crunches
  • 10 Reverse Crunches
  • 20 DB Russian Twist (10/10)

Mobility (NFT):

  • Ankles/Calves/Shins
  • Adductors/Groins
  • Frog Pose
  • Forward Fold
  • Downward Dog
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

  • 50 Jump Rope
  • 25 Rope Slams
  • 12 Glute Bridges
  • 6 Ring Row

Met-Con (Every 90 sec):

Complete 3 Rounds of Each Before Moving On:

  • 200m Run
  • 20 Wall Balls (20/14)
  • 15 KB Swing (53/35) + 5 Burpees
  • 10 Ring Row + 30 sec Plank
  • 15 Sit Ups + 20 sec Hollow Body Hold

Mobility (NFT):

  • Ankles/Calves/Shins
  • Adductors/Groins
  • Frog Pose
  • Forward Fold
  • Downward Dog
  • Couch Stretch
  • Pigeon Pose
  • Twisted Cross
  • Cobra
  • Childs Pose
  • Foam Roll