"One Arm Scissor"

Daily Programming

Warm Up (Complete):

3 Min Cardio (Your Choice):

• Row/Jump Rope/Plank Shoulder Tap/Broad Jump/Arm Circles

3 Rounds (10 Reps Each):

• PVC Press
• PVC Pass Thrus

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Performance

Strength (30 Reps):

"Curtis P's"

• Hang Clean (115/95/85/55)
• Lunge (R + L)
• Push Press
  * All moves = 1 rep *
  * Same weight for all moves *

Met-Con (Every 4 Min For 16 Min):

Min 1-4 & 8-12:

• 10 Calorie Bike
• 20 Step Ups
• 30 DB Snatch
• 40 Jump Rope

Min 4-8 & 12-16:

• 10 Box Overs
• 20 Plate Ground 2 Overhead
• 30 Sit Ups
• 40 Air Squats

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Fitness

Strength (30 Reps):

"Scaled Curtis P's"

• DB Hang Clean
• DB Suitcase Lunge (R + L)
• DB Push Press
  * All moves = 1 rep *
  * Same weight for all moves *

Met-Con (2 Rounds):

• 10 Calorie Bike
• 20 Step Ups
• 30 DB Snatch
• 40 Jump Rope
• 10 Box Overs
• 20 Plate Ground 2 Overhead
• 30 Sit Ups
• 40 Air Squats

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Mobility (NFT):

• Smash Hips w/ Ball
• Banded Hip Distractions
• Twisted Cross
• Capsule Stretch
• Pigeon Pose
• Lizard Pose
• Ankles/Calves/Shins
• Couch Stretch
• Fragon
• Downward Dog
• Foam Roll

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Express

Warm Up (Complete):

3 Min Cardio (Your Choice):

• Row/Jump Rope/Plank Shoulder Tap/Broad Jump/Arm Circles

Met-Con (2 Rounds):

• 10 Calorie Bike
• 20 Step Ups
• 30 DB Snatch
• 40 Jump Rope
• 10 Box Overs
• 20 Plate Ground 2 Overhead
• 30 Sit Ups
• 40 Air Squats

Mobility (NFT):

• Smash Hips w/ Ball
• Banded Hip Distractions
• Twisted Cross
• Capsule Stretch
• Pigeon Pose
• Lizard Pose
• Ankles/Calves/Shins
• Couch Stretch
• Fragon
• Downward Dog
• Foam Roll