"Circuit Practice"

Daily Programming

Warm Up (Complete):

• 400m Jog

Met-Con (3 Rounds):

30 sec on/30 sec off:

• Pillar Plank
• Sit Ups
• Crunches
• Bicycle
• Burpees
• Flutter Kicks
• Scissor Kicks
• Reverse Crunches
• Toe Touches
• Assault Bike (Max Effort)
• Push Up Plank
• Superman
• Spiderman
• Tuck Ups
• Mountain Climbers
  * Rest 1 min between rounds *

Cash Out (Max Effort):

• 500m Row

Mobility (NFT):

• Cobra
• Childs Pose
• Downward Dog
• Adductors/Groins
• Seated Front Fold
• Saddle Pose
• Ankles/Calves/Shins
• Pigeon Pose
• Foam Roll

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Express

Warm Up (Complete):

• 400m Jog

Met-Con (2 Rounds):

30 sec on/30 sec off:

• Pillar Plank
• Sit Ups
• Crunches
• Bicycle
• Burpees
• Flutter Kicks
• Scissor Kicks
• Reverse Crunches
• Toe Touches
• Assault Bike (Max Effort)
• Push Up Plank
• Superman
• Spiderman
• Tuck Ups
• Mountain Climbers
  * Rest 1 min between rounds *

Mobility (NFT):

• Cobra
• Childs Pose
• Downward Dog
• Adductors/Groins
• Seated Front Fold
• Saddle Pose
• Ankles/Calves/Shins
• Pigeon Pose
• Foam Roll