Daily Programming
Warm Up (NFT):
3 Rounds:
- 20 Plank Shoulder Taps (10/10)
- 15 Jumping Jacks
- 10 1/4 Wall Balls
- 5 Jump Squats
Gymnastics (3 Rounds NFT):
- Handstand Hold (30 sec)
- 5 Parrallette Kick Throughs
- 20 Seated Leg Lifts
- Side Pillar Plank (30 sec/30 sec)
- 200m Run
Met-Con (EMOM For 15 Min):
- Min 1: 20 DB Snatch (10/10)
- Min 2: Calorie Row (15/12)
- Min 3: Rest
Core (4 Quality Rounds):
- 20 Single Leg V-Up
- 20 Heel Touches
- 20 Reverse Crunches
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Bilateral Shioulder Flexion
- Ankles/Calves/Shins
- Cobra
- Childs Pose
- Pigeon Pose
- Lizard Pose
- Foam Roll
Express
Warm Up (NFT):
3 Rounds:
- 20 Plank Shoulder Taps (10/10)
- 15 Jumping Jacks
- 10 1/4 Wall Balls
- 5 Jump Squats
Met-Con (EMOM For 15 Min):
- Min 1: 20 DB Snatch (10/10)
- Min 2: Calorie Row (15/12)
- Min 3: Rest
Core (4 Quality Rounds):
- 20 Single Leg V-Up
- 20 Heel Touches
- 20 Reverse Crunches
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Internal Shoulder Rotation
- Bilateral Shioulder Flexion
- Ankles/Calves/Shins
- Cobra
- Childs Pose
- Pigeon Pose
- Lizard Pose
- Foam Roll