"The Fresh Prince"

Daily Programming

Warm Up (2 Rounds):

Just move for 6 minutes (Pick moves)

  • Row
  • Jump Rope
  • Bike
  • Run
  • Speed Skaters

Strength (3 Quality Rounds):

  • 10 DB Step Ups (5/5)
  • Weighted Hanging Knee Raise (20 sec)

Met-Con (Every 3 Min For 18 Min):

1st 3 Min:

  • 200m Run
  • 15 Med Ball Sit Ups
  • 10 Ring Row

2nd 3 Min:

  • 60 Jump Rope
  • 15 Med Ball Russian Twist
  • 10 Burpees
    * Scale reps as needed *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Cobra
  • Childs Pose
  • Downward Dog
  • Front Fold
  • Triangle
  • Eagle Arms
  • Banded Shoulder Distractions
  • Pigeon Pose
  • Foam Roll

Express

Warm Up (2 Rounds):

Just move for 6 minutes (Pick moves)

  • Row
  • Jump Rope
  • Bike
  • Run
  • Speed Skaters

Met-Con (Every 3 Min For 18 Min):

1st 3 Min:

  • 200m Run
  • 15 Med Ball Sit Ups
  • 10 Ring Row

2nd 3 Min:

  • 60 Jump Rope
  • 15 Med Ball Russian Twist
  • 10 Burpees
    * Scale reps as needed *

Mobility (NFT):

  • Ankles/Calves/Shins
  • Cobra
  • Childs Pose
  • Downward Dog
  • Front Fold
  • Triangle
  • Eagle Arms
  • Banded Shoulder Distractions
  • Pigeon Pose
  • Foam Roll