Daily Programming
Warm Up (EMOM For 9 Min):
- Calorie Row (15/12)
- 5 Wall Squats (Slow)
- Hollow Rock OR Hold (20 sec) + Superman Hold (10 sec)
Performance
Strength (3,3,3,3,3):
- Pause Front Squat
* 2 sec pause at bottom *
* Add weight each set *
* Rest as needed between sets *
Met-Con (EMOM For 16 Min):
- Calorie Assault Bike (15/10)
- 15 Wall Balls (20/14)
- 10 TTB OR Tuck Ups
- Rest
Fitness
Strength (3,3,3,3,3)
- DB Pause Front Squat
* Add weight each set *
* 2 sec pause at bottom *
* Rest as needed between sets *
Met-Con (EMOM For 16 Min):
- Calorie Assault Bike (10/7)
- 15 Wall Balls (14/10)
- 10 In N Outs
- Rest
Mobility (NFT):
- Banded Hip Distractions
- Couch Stretch
- Lateral Hip Opener
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (EMOM For 9 Min):
- Calorie Row (15/12)
- 5 Wall Squats (Slow)
- Hollow Rock OR Hold (30 sec)
Met-Con (EMOM For 16 Min):
- Calorie Assault Bike (10/7)
- 15 Wall Balls (14/10)
- 10 In N Outs
- Rest
Mobility (NFT):
- Banded Hip Distractions
- Couch Stretch
- Lateral Hip Opener
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Cobra
- Childs Pose
- Foam Roll