"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

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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

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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

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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

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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