Daily Programming
Warm Up (Complete):
- Play "The Fish Game" on a rower
* Every Shark that eats you = 5 Burpees *
Performance
Met-Con (Tabata):
8 Rounds (20 sec work/10 sec rest)
- Barbell Thruster (95/55)
- Hollow Body Flutter Kicks
- Chin Ups
- Push Ups
* Alternate moves every round *
* 8 rounds of each move *
Fitness
Met-Con (Tabata):
8 Rounds (20 sec work/10 sec rest)
- DB Thruster (25/15)
- Hollow Body Flutter Kicks
- Body Weight Row
- Push Up on Bar
* Alternate moves every round *
* 8 rounds of each move *
Mobility (NFT):
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Capsule Stretch
- Puppy Dog
- Banded Hip Distractions
- Pigeon Pose
- Couch Stretch
- Foam Roll
Express
Warm Up (Complete):
- Play "The Fish Game" on a rower
* Every Shark that eats you = 5 Burpees *
Met-Con (Tabata):
8 Rounds (20 sec work/10 sec rest)
- DB Thruster (25/15)
- Hollow Body Flutter Kicks
- Body Weight Row
- Push Up on Bar
* Alternate moves every round *
* 8 rounds of each move *
Mobility (NFT):
- Smash Shoulders w/Ball
- Banded Shoulder Distractions
- Capsule Stretch
- Puppy Dog
- Banded Hip Distractions
- Pigeon Pose
- Couch Stretch
- Foam Roll