Daily Programming
Warm Up (EMOM For 6 Min):
- 200m Run/Row
- Jump Rope
- Banded Good Mornings
Strength (3 Rounds):
- 10 Heavy KB Deadlift
- 10 Single Leg RDL (5/5)
* Use 2 KBs if needed *
* Focus on smooth movement and speed *
* Superset movements *
Met-Con (EMOM For 15 Min):
- Max Calorie Assault Bike (20 sec)
- Max Rep Ball Slams (30 sec)
- Max Rep Sit Ups (40 sec)
* Rest remainder of minutes *
* Weight for Ball Slams is 30/20 *
* Score = Total reps of all movements *
Cash Out (3 Rounds):
Levels
Mobility (NFT):
- Front Fold
- Triangle
- Downward Dog
- Inch Worm
- Standing Straddle
- Frog Pose
- Banded Shoulder Distractions
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (EMOM For 6 Min):
- 200m Run/Row
- Jump Rope
- Banded Good Mornings
Met-Con (EMOM For 15 Min):
- Max Calorie Assault Bike (20 sec)
- Max Rep Ball Slams (30 sec)
- Max Rep Sit Ups (40 sec)
* Rest remainder of minutes *
* Weight for Ball Slams is 30/20 *
* Score = Total reps of all movements *
Mobility (NFT):
- Front Fold
- Triangle
- Downward Dog
- Inch Worm
- Standing Straddle
- Frog Pose
- Banded Shoulder Distractions
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll