"Beware The Heat"

Daily Programming

Warm Up (2 Rounds):

30 sec Each Move:

  • Step Ups
  • Jump Rope
  • Pillar Plank
  • Band Pull Aparts

Performance

Strength (EMOM For 10 Min):

  • Even Min:  5 Weighted OR Strict Pull Ups
  • Odd Min:  5 Strict TTB

Met-Con (Every 4 Min For 5 Rounds):

  • Calorie Row (18/15)
  • 15 Push Ups
  • 9 TTB

Fitness

Strength (EMOM For 10 Min):

  • Even Min:  5 Banded Pull Ups OR Heavy Lat Pull Downs
  • Odd Min:  10 V-Ups

Met-Con (Every 4 Min For 5 Rounds):

  • Calorie Row (18/15)
  • 15 Push Ups
  • 9 Knee Raises

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Chest Opener
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Lizard Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

30 sec Each Move:

  • Step Ups
  • Jump Rope
  • Pillar Plank
  • Band Pull Aparts

Met-Con (Every 4 Min For 5 Rounds):

  • Calorie Row (18/15)
  • 15 Push Ups
  • 9 Knee Raises

Mobility (NFT):

  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Chest Opener
  • Cobra
  • Childs Pose
  • Pigeon Pose
  • Lizard Pose
  • Foam Roll