Daily Programming
Warm Up (Complete):
- 200m Row/Run
- 100 Jump Rope
- 50 Jumping Jacks
- 25 Plank Shoulder Taps
- 12 Russian Twist (12/12)
Performance
Strength (4 Rounds):
- 8 DB Lunge + Step Up (4/4)
- 5 Strict Pull Ups
* Work up in weight on lunge and step up *
* Do weighted pull ups if possible *
Met-Con (Every 3 Min For 15 Min):
- 200m Run
- 15 Wall Balls (20/14)
- 10 Ring Row
Fitness
Strength (4 Rounds):
- 8 DB Lunge + Step Up (4/4)
- 5 Ring Row
* Work up in weight on lunge and step up *
* Make rows as hard as possible *
Met-Con (5 Rounds):
- 200m Run
- 15 Wall Balls (14/10)
- !0 Ring Row
Cash Out (4 Rounds):
- 10 Ab Mat Sit Ups
- 10 Reverse Crunches
- 30 sec Plank
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Banded Shoulder Distractions
- Banded Hip Distractions
- Lateral Hip Opener
- Frog Pose
- Foam Roll
Express
Warm Up (Complete):
- 200m Row/Run
- 100 Jump Rope
- 50 Jumping Jacks
- 25 Plank Shoulder Taps
- 12 Russian Twist (12/12)
Met-Con (5 Rounds):
- 200m Run
- 15 Wall Balls (14/10)
- !0 Ring Row
Cash Out (4 Rounds):
- 10 Ab Mat Sit Ups
- 10 Reverse Crunches
- 30 sec Plank
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Banded Shoulder Distractions
- Banded Hip Distractions
- Lateral Hip Opener
- Frog Pose
- Foam Roll