"Circuit 2K17 Training"

Daily Programming

Warm Up (Complete):

• 400m Jog

Met-Con (2 Rounds):

30 sec work/30 sec rest:

• 1) Assault Bike (70-80 RPM)
• 2) Walking Lunges
• 3) KB Swings (53/35)
• 4) Wall Balls (20/14)
• 5) Air Squats
• 6) Ring Row
• 7) Push Up
• 8) Mountain Climbers
• 9) Punching Bag Assault
• 10) Russian Twist
• 11) Sit Ups
• 12) Push Up Plank
• 13) Sledgehammer Strikes
• 14) Burpees
• 15) Speed Skaters
• 16) Box Jumps (24"/20")
• 17) Broad Jumps
• 18) Bear Crawl
• 19) Ball Slams (30/20)
• 20) Jumping Jacks
  * 1 min rest between rounds *

Mobility (NFT):

• Pigeon Pose
• Dragon Pose
• Lizard Pose
• Seated Front Fold
• Frog Pose
• Lateral Hip Opener
• Saddle
• Twisted Cross
• Banded Shoulder Distractions
• Foam Roll

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Express

Warm Up (Complete):

• 400m Jog

Met-Con (1 Round):

30 sec work/30 sec rest:

• 1) Assault Bike (70-80 RPM)
• 2) Walking Lunges
• 3) KB Swings (53/35)
• 4) Wall Balls (20/14)
• 5) Air Squats
• 6) Ring Row
• 7) Push Up
• 8) Mountain Climbers
• 9) Punching Bag Assault
• 10) Russian Twist
• 11) Sit Ups
• 12) Push Up Plank
• 13) Sledgehammer Strikes
• 14) Burpees
• 15) Speed Skaters
• 16) Box Jumps (24"/20")
• 17) Broad Jumps
• 18) Bear Crawl
• 19) Ball Slams (30/20)
• 20) Jumping Jacks
  * 1 min rest between rounds *

Mobility (NFT):

• Pigeon Pose
• Dragon Pose
• Lizard Pose
• Seated Front Fold
• Frog Pose
• Lateral Hip Opener
• Saddle
• Twisted Cross
• Banded Shoulder Distractions
• Foam Roll