Daily Programming
Warm Up (2 Rounds):
30 sec Each Move:
- Step Ups
- Jump Rope
- Pillar Plank
- Band Pull Aparts
Performance
Strength (EMOM For 10 Min):
- Even Min: 5 Weighted OR Strict Pull Ups
- Odd Min: 5 Strict TTB
Met-Con (Every 4 Min For 5 Rounds):
- Calorie Row (18/15)
- 15 Push Ups
- 9 TTB
Fitness
Strength (EMOM For 10 Min):
- Even Min: 5 Banded Pull Ups OR Heavy Lat Pull Downs
- Odd Min: 10 V-Ups
Met-Con (Every 4 Min For 5 Rounds):
- Calorie Row (18/15)
- 15 Push Ups
- 9 Knee Raises
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Cobra
- Childs Pose
- Pigeon Pose
- Lizard Pose
- Foam Roll
Express
Warm Up (2 Rounds):
30 sec Each Move:
- Step Ups
- Jump Rope
- Pillar Plank
- Band Pull Aparts
Met-Con (Every 4 Min For 5 Rounds):
- Calorie Row (18/15)
- 15 Push Ups
- 9 Knee Raises
Mobility (NFT):
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Chest Opener
- Cobra
- Childs Pose
- Pigeon Pose
- Lizard Pose
- Foam Roll