Daily Programming
Warm Up (EMOM For 9 Min):
- Jump Rope
- Plank Shoulder Tap
- Lateral Shuffle
Met-Con (Partner Workout):
30 sec on/30 sec off:
- Bench Dips
- Ball Slams (50/20)
- Sledgehammer Strikes
- Knee Raises
- Moutain Climbers
- DB Snatch (40/20)
- Med Ball Air Squats (20/14)
- Punching Bag Assault
- Calorie Row
- Assault Bike
* One partner works while other rests *
* After your work, partner moves to next station *
* After you complete one round, do another *
Mobility (NFT):
- Banded Shoulder Distractions
- Cobra
- Childs Pose
- Triangle
- Seated Straddle
- Fragon
- Frog Pose
- Lizard Pose
- Dragon Pose
- Pigeon Pose
- Foam Roll
Express
Warm Up (EMOM For 9 Min):
- Jump Rope
- Plank Shoulder Tap
- Lateral Shuffle
Met-Con (Partner Workout):
30 sec on/30 sec off:
- Bench Dips
- Ball Slams (50/20)
- Sledgehammer Strikes
- Knee Raises
- Moutain Climbers
- DB Snatch (40/20)
- Med Ball Air Squats (20/14)
- Punching Bag Assault
- Calorie Row
- Assault Bike
* One partner works while other rests *
* After your work, partner moves to next station *
* After you complete one round, do another *
Mobility (NFT):
- Banded Shoulder Distractions
- Cobra
- Childs Pose
- Triangle
- Seated Straddle
- Fragon
- Frog Pose
- Lizard Pose
- Dragon Pose
- Pigeon Pose
- Foam Roll