"FIRE"
Daily Programming
Warm Up (10-1):
- Jumping Jacks
- Standing K2E
- Walking Lunge
Performance
Strength (3 x 10):
- Back Rack Lunge (5/5)
* Go heavy *
* 90 sec rest between sets *
Met-Con (Complete):
EMOM For 7 Min:
- Calorie Bike/Row (10/7)
EMOM For 7 Min:
- 15-20 Ball Slams
EMOM For 7 Min:
- 200m Run
- Side Plank/Pillar Plank/Plank Ups
* Alternate moves *
* Score = Cals + Ball Slams *
Fitness
Strength (3 x 10):
- DB Suitcase Lunge (10/10)
* Increase weight each set *
Met-Con (Complete):
EMOM For 7 Min:
- Calorie Bike/Row (10/7)
EMOM For 7 Min:
- 15-20 Ball Slams
EMOM For 7 Min:
- 200m Run
- Side Plank/Pillar Plank/Plank Ups
* Alternate moves *
* Score = Cals + Ball Slams *
Cash Out (4 Rounds):
- 10 KB Russian Twist (10/10)
- 10 KB Oblique Side Dips (10/10)
* Superset moves *
Mobility (NFT):
Couch Stretch
Pigeon Pose
Lizard Pose
Dragon Pose
Banded Shoulder Distractions
Ankles/Calves/Shins
Cobra
Childs Pose
Foam Roll
Express
Warm Up (10-1):
- Jumping Jacks
- Standing K2E
- Walking Lunge
Met-Con (Complete):
EMOM For 7 Min:
- Calorie Bike/Row (10/7)
EMOM For 7 Min:
- 15-20 Ball Slams
EMOM For 7 Min:
- 200m Run
- Side Plank/Pillar Plank/Plank Ups
* Alternate moves *
* Score = Cals + Ball Slams *
Cash Out (4 Rounds):
- 10 KB Russian Twist (10/10)
- 10 KB Oblique Side Dips (10/10)
* Superset moves *
Mobility (NFT):
Couch Stretch
Pigeon Pose
Lizard Pose
Dragon Pose
Banded Shoulder Distractions
Ankles/Calves/Shins
Cobra
Childs Pose
Foam Roll