"Wanna Be A Balla"
Daily Programming
Warm Up (Complete):
- 50 Jump Rope
- 40 Step Ups (20/20)
- 30 Plank Ups
- 20 Hollow Rocks
- 10 Superman
* Can scale to Hollow Body Hold *
Strength (3 x 10):
- Chin Ups
- Chainsaw (10/10)
* Scale to Chin up grip on Lat Pull Downs *
Met-Con (2 Rounds):
3 Min AMRAP:
- 200m Run/Row
- 20 Walking Lunges w/ Slam Ball (10/10)
- 10 Ball Slams (30/20)
Rest 1 Min Then...
3 Min AMRAP:
- 12 Push Ups
- 16 Ring Row
- 20 DB Snatches (10/10)
* Rest 1 min and start back at beginning *
Ab Blaster (Complete):
- 100 V-Ups
* 20 sec Plank every break *
Mobility (NFT):
- Front Fold
- Triangle
- Dragon Pose
- Lizard Pose
- Pigeon Pose
- Frog Pose
- Fragon
- Straddle
- Saddle
- Eagle Arms
- Twisted Cross
- Foam Roll
Express
Warm Up (Complete):
- 50 Jump Rope
- 40 Step Ups (20/20)
- 30 Plank Ups
- 20 Hollow Rocks
- 10 Superman
* Can scale to Hollow Body Hold *
Met-Con (2 Rounds):
3 Min AMRAP:
- 200m Run/Row
- 20 Walking Lunges w/ Slam Ball (10/10)
- 10 Ball Slams (30/20)
Rest 1 Min Then...
3 Min AMRAP:
- 12 Push Ups
- 16 Ring Row
- 20 DB Snatches (10/10)
* Rest 1 min and start back at beginning *
Mobility (NFT):
- Front Fold
- Triangle
- Dragon Pose
- Lizard Pose
- Pigeon Pose
- Frog Pose
- Fragon
- Straddle
- Saddle
- Eagle Arms
- Twisted Cross
- Foam Roll