"Curl Those Strings"

Daily Programming

Warm Up (Complete):

  • 400m Jog
  • Plank Shoulder Tap (40 sec)
  • 200m Jog
  • 20 Rope Slams
  • 100m Jog
  • 10 Tuck Ups

Performance

Strength (EMOM For 10 Min):

  • 10-15 Deficit Push Ups
  • Handstand Hold (30 sec)
    * Feet on an elevated suface for Push Ups *
    * Each move is its own min *

Met-Con (Every 5 Min for 20 Min):

  • Calorie Bike (20/15)
  • 20 American KB Swings (53/35)
  • 20 Burpees

Fitness

Strength (EMOM For 10 Min):

  • 10-15 Push Ups
  • Push Up Plank (30 sec)
    * Each move is its own min *

Met-Con (Every 5 Min for 20 Min):

  • Calorie Bike (12/10)
  • 15 Russian KB Swings
  • 15 Burpees

Cash Out (3 x 15):

  • Banded Hamstring Curls

Mobility (NFT):

  • Chest Opener
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Cobra
  • Childs Pose
  • Saddle
  • Foam Roll

Express

Warm Up (Complete):

  • 400m Jog
  • Plank Shoulder Tap (40 sec)
  • 200m Jog
  • 20 Rope Slams
  • 100m Jog
  • 10 Tuck Ups

Met-Con (Every 5 Min for 20 Min):

  • Calorie Bike (12/10)
  • 15 Russian KB Swings
  • 15 Burpees

Cash Out (3 x 15):

  • Banded Hamstring Curls

Mobility (NFT):

  • Chest Opener
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Ankles/Calves/Shins
  • Front Fold
  • Triangle
  • Cobra
  • Childs Pose
  • Saddle
  • Foam Roll