Daily Programming
Warm Up (EMOM For 9 Min):
- Jump Rope
- Arm Circles
- Air Squats
Met-Con (Partner Workout):
18-15-12:
- Russian KB Swings (53/35)
- Lateral Box Overs (24"/20")
* Partner holds Plank while other works *
* Both partners do all reps *
18-15-12:
- Weighted Sit Ups (35/15)
* Partner holds Hollow Position while other works *
* Both partners do all reps *
18-15-12:
- Burpees
- Goblet Squats (53/35)
* Partner holds Wall Sit while other works *
* Both partners do all reps *
Mobility (NFT):
- Banded Hip Distractions
- Banded Shoulder Distractions
- Couch Stretch
- Front Fold
- Triangle
- Frog Pose
- Foam Roll
Express
Warm Up (EMOM For 9 Min):
- Jump Rope
- Arm Circles
- Air Squats
Met-Con (Partner Workout):
18-15-12:
- Russian KB Swings (35/35)
- Lateral Box Overs (20"/16")
* Partner holds Plank while other works *
* Both partners do all reps *
18-15-12:
- Weighted Sit Ups (25/10)
* Partner holds Hollow Position while other works *
* Both partners do all reps *
18-15-12:
- Burpees
- Goblet Squats (35/25)
* Partner holds Wall Sit while other works *
* Both partners do all reps *
Mobility (NFT):
- Banded Hip Distractions
- Banded Shoulder Distractions
- Couch Stretch
- Front Fold
- Triangle
- Frog Pose
- Foam Roll