"On Your Minute"
Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- Lateral Shuffle
- High Kicks
- Quick Feet
- Carioca
- Backpedal
Performance
Met-Con (EMOM For 15 Min):
- Min 1: Meter Row (200/150)
- Min 2: 5 Clean & Jerk (135/95/55)
- Min 3: 15 TTB
Fitness
Met-Con (EMOM For 15 Min):
- Min 1: Meter Row (200/150)
- Min 2: 10 Ball Slams (50/30)
- Min 3: 15 Knee Raise
Cash Out (5 Rounds):
- 20 Russian Twist
- 10 Tuck Ups
- Hanging L-Hold (20 sec)
Mobility (NFT):
- Cobra
- Childs Pose
- Pigeon Pose
- Butterfly
- Frog Pose
- Adductors/Groin
- Couch Stretch
- Banded Shoulder Distraction
- Banded Hip Distractions
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- Lateral Shuffle
- High Kicks
- Quick Feet
- Carioca
- Backpedal
Met-Con (EMOM For 15 Min):
- Min 1: Meter Row (200/150)
- Min 2: 10 Ball Slams (50/30)
- Min 3: 15 Knee Raise
Mobility (NFT):
- Cobra
- Childs Pose
- Pigeon Pose
- Butterfly
- Frog Pose
- Adductors/Groin
- Couch Stretch
- Banded Shoulder Distraction
- Banded Hip Distractions
- Foam Roll