Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
3 Rounds (NFT):
- 20 PVC Pass Thru
- 15 Plank Shoulder Taps
- 10 Pike Press
- 5 Superman
Strength (EMOM For 12 Min):
- 8 Kneeling Single Arm DB Press (8/8)
- 10-15 Ring Row
- 6 Single Leg DB RDL (6/6)
Met-Con (For Time):
- 10 Ball Facing Burpees
- 20 Ball Slams (50/30)
- 30 Calorie Row
- 20 Ball Slams (50/30)
- 10 Ball Facing Burpees
* This workout is a sprint *
Cash Out (3 Rounds):
- 15 Banded Hamstring Curls
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- T-Spine Mobility
- Seated Front Fold
- Frog Pose
- Downward Dog
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Kick Outs
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (For Time):
- 10 Ball Facing Burpees
- 20 Ball Slams (50/30)
- 30 Calorie Row
- 20 Ball Slams (50/30)
- 10 Ball Facing Burpees
* This workout is a sprint *
Cash Out (3 Rounds):
- 15 Banded Hamstring Curls
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- T-Spine Mobility
- Seated Front Fold
- Frog Pose
- Downward Dog
- Foam Roll