Daily Programming
Warm Up (2 Rounds):
30 sec each:
- Jump Rope
- Walking Lunge
- Spiderman
- Hollow Rock
* Scale Hollow Rock to Hollow Body Hold *
Performance
Strength (3-3-3-3-3):
- Back Squat
* Work up in weight on working sets *
* Max reps on last set *
Met-Con (40-30-20-10):
"King Of Hearts"
- Wall Balls (20/14)
- Ab Mat Sit Up
- KB Swing (70/53)
Fitness
Strength (8-8-8-8-8):
- DB Front Squat
* Use the same weight throughout *
Met-Con (25-20-15-10):
- Wall Balls (14/10)
- Ab Mat Sit Up
- KB Swing (53/35)
Mobility (NFT):
- Smash Shoulders w/ Ball
- Smash Hips w/ Ball
- Couch Stretch
- Pigeon Pose
- Banded Shoulder Distractions
- Twisted Cross
- Frog Pose
- Foam Roll
Express
Warm Up (2 Rounds):
30 sec each:
- Jump Rope
- PVC Pass Thru
- Banded Press
- Hollow Rock
* Scale Hollow Rock to Hollow Body Hold *
Met-Con (25-20-15-10):
- Wall Balls (14/10)
- Ab Mat Sit Up
- KB Swing (53/35)
Mobility (NFT):
- Smash Shoulders w/ Ball
- Smash Hips w/ Ball
- Couch Stretch
- Pigeon Pose
- Banded Shoulder Distractions
- Twisted Cross
- Frog Pose
- Foam Roll