Daily Programming
Warm Up (EMOM For 10 Min):
- 200m Run
- Jump Rope
- Plank Shoulder Taps
- Hollow Body Hold (40 sec)
- Superman (40 sec)
Performance
Strength (4 Quality Rounds):
- 10 Single Arm KB Press (5/5)
- 10 KB Sumo Deadlift
- 10 Single Leg Hip Bridge (10/10)
* AHAP on Deads *
Met-Con (8 RFT):
"Crazy 8's"
- 8 Pike Push Up
- 8 KB Swings (53/35)
- 8 Ball Slam (50/30)
- 8 Ring Row
- Prowler Push (Down)
* Head touches floor on push up *
Fitness
Strength (4 Quality Rounds):
- 10 Single Arm KB Press (5/5)
- 10 KB Sumo Deadlift
- 10 Single Leg Hip Bridge (10/10)
* AHAP on Deads *
Met-Con (8 RFT):
"Crazy 8's"
- 8 Push Up
- 8 KB Swings (35/25)
- 8 Ball Slam (30/20)
- 8 Ring Row
- Prowler Push (Down)
Mobility (NFT):
- Chest Opener
- Banded Shoulder Distractions
- Seated Front Fold
- Straddle
- Saddle
- Ankles/Calves/Shins
- Standing Straddle
- Pigeon Pose
- Foam Roll
Express
Warm Up (EMOM For 10 Min):
- 200m Run
- Jump Rope
- Plank Shoulder Taps
- Hollow Body Hold (40 sec)
- Superman (40 sec)
Met-Con (8 RFT):
"Crazy 8's"
- 8 Push Up
- 8 KB Swings (35/25)
- 8 Ball Slam (30/20)
- 8 Ring Row
- Prowler Push (Down)
Mobility (NFT):
- Chest Opener
- Banded Shoulder Distractions
- Seated Front Fold
- Straddle
- Saddle
- Ankles/Calves/Shins
- Standing Straddle
- Pigeon Pose
- Foam Roll