Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Floor Sweeps
- Spiderman Crawl w/ Elbow Drop
- Lunge w/ Twist
- Lateral Shuffle
1 Round (NFT):
- 200m Row
- Inch Worm (Down & Back)
- 200m Run
- 30 Mountain Climbers on Sliders
- Foam Roll (Lumbar Spine)
- 10 Scorpion
Strength (4 Rounds):
- 5 Romanian Deadlift
- 10 Single Leg RDL (5/5)
- 10 Lat Pull Downs
* Superset moves *
Met-Con (Every 4 Min For 16 Min):
- 200m Run
- 20 Ball Slams/Hang DB Snatch (Alternate)
- 20 Walking Lunges
- 20 Sit Ups
* If you can't stay on time, do 4 rounds *
Cash Out (Complete):
Ab Challenge
- 1 Strict TTB
- 10 sec Eccentric Phase
- 3 Strict TTB
- 10 sec L Hang
- 2 Strict TTB
- 5 sec L Hang
* If you can't do TTB, being knees as high as possible *
Mobility (NFT):
- Ankles/Calves/Shins
- Forward Fold
- Downward Dog
- Inch Worm
- Straddle
- Saddle
- Eagle Arms
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Floor Sweeps
- Spiderman Crawl w/ Elbow Drop
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (Every 4 Min For 16 Min):
- 200m Run
- 20 Ball Slams/Hang DB Snatch (Alternate)
- 20 Walking Lunges
- 20 Sit Ups
* If you can't stay on time, do 4 rounds *
Mobility (NFT):
- Ankles/Calves/Shins
- Forward Fold
- Downward Dog
- Inch Worm
- Straddle
- Saddle
- Eagle Arms
- Cobra
- Childs Pose
- Foam Roll