"Welcome To Miami"

Daily Programming

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Arm Circles
  • Floor Sweeps
  • Lunge w/ Twist
  • Lateral Shuffle

2 x 10 (NFT):

  • Lying Med Ball Toss
  • Band Pull Aparts
  • Reverse Shrug on Dip Bars
    * Lay on back, press ball as high as possible into air *

Performance

Strength (5 Rounds):

  • 8 Bench Press
  • Row Sprint (300/250)
    * Rest 90 sec between rounds *
    * Add weight each set *

Met-Con (EMOM For 15 Min):

  • Min 1:  15 Wall Balls (20/14)
  • Min 2:  30 Double Unders
  • Min 3:  10-15 TTB

Fitness

Strength (5 Rounds):

  • 10 DB Bench Press
  • Row Sprint (250/200)
    * Rest 90 sec between rounds *
    * Add weight each set *

Met-Con (EMOM For 15 Min):

  • Min 1:  15 Wall Balls (20/14)
  • Min 2:  60 Jump Rope
  • Min 3:  10-15 Knee Raises

Mobility (NFT):

  • Smash Hips w/ Ball
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Butterfly
  • Seated Front Fold
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (Complete):

Down & Back:

  • High Knees
  • Butt Kicks
  • Arm Circles
  • Floor Sweeps
  • Lunge w/ Twist
  • Lateral Shuffle

Met-Con (EMOM For 15 Min):

  • Min 1:  15 Wall Balls (20/14)
  • Min 2:  60 Jump Rope
  • Min 3:  10-15 Knee Raises

Mobility (NFT):

  • Smash Hips w/ Ball
  • Couch Stretch
  • Pigeon Pose
  • Frog Pose
  • Butterfly
  • Seated Front Fold
  • Smash Shoulders w/ Ball
  • Banded Shoulder Distractions
  • Twisted Cross
  • Ankles/Calves/Shins
  • Foam Roll