Daily Programming
Warm Up (Complete):
3 Min Total (Pick What You Want):
3 Rounds (20 sec Each):
- Inch Worm
- Plank Shoulder Taps
- Good Morning
- Walking Lunges
Performance
Strength (3-3-3-3-3):
- Push Press
* Working up to a heavy 3 *
Met-Con (EMOM For 15 Min):
- Min 1: Calorie Row (15/10)
- Min 2: 10-15 Shoulder 2 Overhead (95/55)
- Min 3: Plank Hold
Fitness
Strength (5 x 8):
- DB Strict Press
* Work on a good overhead position *
* Same weight for all sets *
Met-Con (EMOM For 15 Min):
- Min 1: Calorie Row (15/10)
- Min 2: 10-15 DB Shoulder 2 Overhead (30/20)
- Min 3: Plank Hold
Cash Out (2 Rounds):
- 20 Exercise Ball V-Ups
- 20 KB Oblique Bends (10/10)
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Cobra
- Childs Pose
- Couch Stretch
- Pigeon Pose
- Butterfly
- Lateral Hip Opener
- Foam Roll
Express
Warm Up (Complete):
3 Min Total (Pick What You Want):
3 Rounds (20 sec Each):
- Inch Worm
- Plank Shoulder Taps
- Good Morning
- Walking Lunges
Met-Con (EMOM For 15 Min):
- Min 1: Calorie Row (15/10)
- Min 2: 10-15 DB Shoulder 2 Overhead (30/20)
- Min 3: Plank Hold
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Capsule Stretch
- Cobra
- Childs Pose
- Couch Stretch
- Pigeon Pose
- Butterfly
- Lateral Hip Opener
- Foam Roll