Daily Programming
Warm Up (EMOM For 10 Min):
45 sec on/15 sec off:
- Jump Rope
- Arm Circles
- PVC Pass Thru
- Paleo Chair
- Hip Swings
Strength (4 x 10):
- DB Bench Press
- Triceps Pull Down
- Barbell Curl
Met-Con (With A Running Clock):
From 0:00 to 5:00
From 5:00 to 15:00 (10 Min Ladder):
- KB Swing (53/35)
- Step Ups (24"/20")
- Bench Dips
* 2, 4, 6, 8, 10, and so on...*
From 15:00 to 18:00 (3 Min of Abs):
- Plank
- Hollow Body Hold
- Flutter Kicks
- Tuck Ups
* Your choice of moves *
Mobility (NFT):
- Seated Front Fold
- Triangle
- Butterfly
- Pigeon Pose
- Banded Shoulder Distractions
- Twisted Cross
- Lizard Pose
- Dragon Pose
- Cobra
- Childs Pose
- Foam Roll
Express
Warm Up (EMOM For 10 Min):
45 sec on/15 sec off:
- Jump Rope
- Arm Circles
- PVC Pass Thru
- Paleo Chair
- Hip Swings
Met-Con (With A Running Clock):
From 0:00 to 5:00
From 5:00 to 15:00 (10 Min Ladder):
- KB Swing (53/35)
- Step Ups (24"/20")
- Bench Dips
* 2, 4, 6, 8, 10, and so on...*
From 15:00 to 18:00 (3 Min of Abs):
- Plank
- Hollow Body Hold
- Flutter Kicks
- Tuck Ups
* Your choice of moves *
Mobility (NFT):
- Seated Front Fold
- Triangle
- Butterfly
- Pigeon Pose
- Banded Shoulder Distractions
- Twisted Cross
- Lizard Pose
- Dragon Pose
- Cobra
- Childs Pose
- Foam Roll