Daily Programming
Warm Up (3 Rounds):
- 5 Burpees
- Dead Hang From Bar (10 sec)
- Plank (20 sec)
Performance
Strength (3 x 10):
- BB Bent Over Row
- Plank Band Pull
- Seal Walk (10/10)
* Work up in weight each set for row *
Met-Con (10-9-8-7-6-5-4-3-2-1):
- Handstand Push Up
- Front Squat (135/95)
- Calorie Row/Bike
Fitness
Strength (3 x 10):
- BB Bent Over Row
- Plank Band Pull
- Seal Walk (10/10)
* Work up in weight each set for row *
Met-Con (10-9-8-7-6-5-4-3-2-1):
- Floor Press
- DB Front Squat
- Calorie Row/Bike
* Can use BB or DBs for press *
Extra Credit (2 Rounds):
- 15 Banded Face Pull
- 15 DB Hammer Curl
- 15 DB Triceps Kickback
Mobility (NFT):
- Banded Shoulder Distractions
- Puppy Dog
- Front Fold
- Downward Dog
- Triangle
- Frog Pose
- Pigeon Pose
- Couch Stretch
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (3 Rounds):
- 5 Burpees
- Dead Hang From Bar (10 sec)
- Plank (20 sec)
Met-Con (10-9-8-7-6-5-4-3-2-1):
- Floor Press
- DB Front Squat
- Calorie Row/Bike
* Can use BB or DBs for press *
Mobility (NFT):
- Banded Shoulder Distractions
- Puppy Dog
- Front Fold
- Downward Dog
- Triangle
- Frog Pose
- Pigeon Pose
- Couch Stretch
- Cobra
- Childs Pose
- Foam Roll