"It's Friday, It's Friday"

Daily Programming

Warm Up (EMOM For 10 Min):

  • Jump Rope
  • Plank Shoulder Taps
  • Paleo Chair
  • Glute Bridge
  • Dead Bug

Strength (4 Rounds):

  • Prowler Pull (Down & Back)
  • Weighted Glute Bridge Hold (30 sec)
  • Weighted Hip Thrusts

Met-Con (EMOM For 20 Min):

  • 15 Wall Balls (20/14)
  • Calorie Row/Bike (15/12)
  • 15 Weighted Sit Ups (25/15)
  • Rest

Mobility (NFT):

  • Front Fold
  • Wide Leg Front Fold
  • Triangle
  • Butterfly
  • Pigeon Pose
  • :Lizard Pose
  • Capsule Stretch
  • Twisted Cross
  • Foam Roll

Express

Warm Up (EMOM For 10 Min):

  • Jump Rope
  • Plank Shoulder Taps
  • Paleo Chair
  • Glute Bridge
  • Dead Bug

Met-Con (EMOM For 20 Min):

  • 15 Wall Balls (20/14)
  • Calorie Row/Bike (15/12)
  • 15 Weighted Sit Ups (25/15)
  • Rest

Mobility (NFT):

  • Front Fold
  • Wide Leg Front Fold
  • Triangle
  • Butterfly
  • Pigeon Pose
  • :Lizard Pose
  • Capsule Stretch
  • Twisted Cross
  • Foam Roll