Daily Programming
Warm Up (EMOM For 10 Min):
40 sec work/20 sec rest:
- Jump Rope
- Row
- Bike
- Rope Slams
- Step Ups
Strength (4 Rounds):
- 15 Scapular Pull Ups
- 15 Reverse Shrugs on Dip Bar
- Max Rep Strict Pull Ups
* Can scale to Lat Pull Downs *
Met-Con (Every 5 Min For 20 Min):
- 10 Ring Row
- 20 Push Ups
- 30 Sit Ups
- 40 Air Squats
- 50 sec Plank
Cash Out (5 Rounds):
- Assault Bike (30 sec Sprint)
* 2 min rest between efforts *
* Score is total Cals *
Mobility (NFT):
- Banded Shoulder Distractions
- Chest Opener
- Cobra
- Childs Pose
- Front Fold
- Triangle
- Legs Up Wall
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (EMOM For 10 Min):
40 sec work/20 sec rest:
- Jump Rope
- Row
- Bike
- Rope Slams
- Step Ups
Met-Con (Every 5 Min For 20 Min):
- 10 Ring Row
- 20 Push Ups
- 30 Sit Ups
- 40 Air Squats
- 50 sec Plank
Cash Out (5 Rounds):
- Assault Bike (30 sec Sprint)
* 2 min rest between efforts *
* Score is total Cals *
Mobility (NFT):
- Banded Shoulder Distractions
- Chest Opener
- Cobra
- Childs Pose
- Front Fold
- Triangle
- Legs Up Wall
- Ankles/Calves/Shins
- Foam Roll
