Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Floor Sweeps
- Spiderman Crawl w/ Elbow Drop
- Lunge w/ Twist
- Lateral Shuffle
5 - 1:
- Calorie Assault Bike
- Burpees
- 30 Jump Rope
Met-Con (Complete):
3 Rounds:
- Max Distance Row (1 Min)
* 1 Min Rest Between Efforts *
3 Rounds:
- Max Rep Floor Press (1 Min)
* 1 Min Rest Between Rounds *
* When you can't do anymore reps, hold Hollow Position *
3 Rounds:
- Max Rep Ring Row (1 Min)
* 1 Min Rest Between Efforts *
* Hold Pillar Plank when you can't do anymore reps *
Cash Out (5 Rounds):
- 10 Seated Med Ball Throws
- 10 KB Russian Twist
- 10 Med Ball Sit Ups
Mobility (NFT):
- Smash Shoulders & Hips w/ Ball
- Banded Shoulder & Hip Distractions
- Chest Opener
- Internal Shoulder Rotation
- Cobra
- Childs Pose
- Pigeon Pose
- Frog Pose
- Twisted Cross
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Floor Sweeps
- Spiderman Crawl w/ Elbow Drop
- Lunge w/ Twist
- Lateral Shuffle
5 - 1:
- Calorie Assault Bike
- Burpees
- 30 Jump Rope
Met-Con (Complete):
3 Rounds:
- Max Distance Row (1 Min)
* 1 Min Rest Between Efforts *
3 Rounds:
- Max Rep Floor Press (1 Min)
* 1 Min Rest Between Rounds *
* When you can't do anymore reps, hold Hollow Position *
3 Rounds:
- Max Rep Ring Row (1 Min)
* 1 Min Rest Between Efforts *
* Hold Pillar Plank when you can't do anymore reps *
Mobility (NFT):
- Smash Shoulders & Hips w/ Ball
- Banded Shoulder & Hip Distractions
- Chest Opener
- Internal Shoulder Rotation
- Cobra
- Childs Pose
- Pigeon Pose
- Frog Pose
- Twisted Cross
- Foam Roll