"Circuit Style 2K17"

Daily Programming

Warm Up (Complete):

• 400m Run

Then...

EMOM For 9 Min:

• Plank Shoulder Tap
• Banded Lateral Walk
• Monster Walk

Met-Con (3 Rounds):

30 sec on/ 30 sec off:

• Assault Bike (60-70 RPM)
• Air Squats
• Push Ups
• Punching Bag Assault
• Rope Slams
• Pull Ups/Ring Row
• Sit Ups
• Calorie Row
• Sledgehammer Strikes
• Mountain Climbers
• Pillar Plank
• Speed Skaters
• Burpees
• Walking Lunges
• Step Up/Box Jumps (24"/20")
  * Rest 90 sec between rounds *
  * Scale moves as needed *

Mobility (NFT):

• Smash Hips w/ Ball
• Smash SHoulders w/ Ball
• Banded Hip Distraction
• Banded Shoulder Distraction
• Internal Shoulder Rotation
• Couch Stretch
• Pigeon Pose
• Fragon
• Downward Dog
• Childs Pose
• Cobra
• Foam Roll

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Express

Met-Con (2 Rounds):

30 sec on/ 30 sec off:

• Assault Bike (60-70 RPM)
• Air Squats
• Push Ups
• Punching Bag Assault
• Rope Slams
• Pull Ups/Ring Row
• Sit Ups
• Calorie Row
• Sledgehammer Strikes
• Mountain Climbers
• Pillar Plank
• Speed Skaters
• Burpees
• Walking Lunges
• Step Up/Box Jumps (24"/20")
  * Rest 90 sec between rounds *
  * Scale moves as needed *

Mobility (NFT):

• Smash Hips w/ Ball
• Smash SHoulders w/ Ball
• Banded Hip Distraction
• Banded Shoulder Distraction
• Internal Shoulder Rotation
• Couch Stretch
• Pigeon Pose
• Fragon
• Downward Dog
• Childs Pose
• Cobra
• Foam Roll