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