Daily Programming
Warm Up (2 Rounds):
- 50 Jump Rope
- 25 Rope Slams
- 12 Glute Bridges
- 6 Ring Row
Met-Con (Every 90 sec):
Complete 3 Rounds of Each Before Moving On:
- 200m Run
- 20 Wall Balls (20/14)
- 15 KB Swing (53/35) + 5 Burpees
- 10 Ring Row + 30 sec Plank
- 15 Sit Ups + 20 sec Hollow Body Hold
Cash Out (3 Min AMRAP):
- 10 DB Crunches
- 10 Reverse Crunches
- 20 DB Russian Twist (10/10)
Mobility (NFT):
- Ankles/Calves/Shins
- Adductors/Groins
- Frog Pose
- Forward Fold
- Downward Dog
- Couch Stretch
- Pigeon Pose
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (2 Rounds):
- 50 Jump Rope
- 25 Rope Slams
- 12 Glute Bridges
- 6 Ring Row
Met-Con (Every 90 sec):
Complete 3 Rounds of Each Before Moving On:
- 200m Run
- 20 Wall Balls (20/14)
- 15 KB Swing (53/35) + 5 Burpees
- 10 Ring Row + 30 sec Plank
- 15 Sit Ups + 20 sec Hollow Body Hold
Mobility (NFT):
- Ankles/Calves/Shins
- Adductors/Groins
- Frog Pose
- Forward Fold
- Downward Dog
- Couch Stretch
- Pigeon Pose
- Twisted Cross
- Cobra
- Childs Pose
- Foam Roll