Daily Programming
Warm Up (Complete):
- 200m Jog
- 100 Jump Rope
- Pillar Plank (50 sec)
- 25 Mountain Climbers
- 12 Glute Bridges
- 6 Atomic Sit Ups
* Hold 1 sec at top of bridges *
Performance
Strength (10,000 lbs):
- Deadlift
- Back Squat
- Bench Press
* Only 1 rep at a time *
* Use whatever weight you need to *
* Try getting to 10,000 in lowest amount of reps *
Fitness
Met-Con (EMOM for 20 Min):
Minute 1:
- 4 Burpees
- 100m Shuttle Run
Minute 2:
Minute 3:
- 10 Ball Jump Overs
- 10 KB Swings (53/35)
Minute 4:
Mobility (NFT):
- Chest Opener
- Capsule Stretch
- Twisted Cross
- Front Fold
- Wide Leg Front Fold
- Triangle
- Frog Pose
- Lateral Hip Opener
- Foam Roll
Express
Warm Up (Complete):
- 200m Jog
- 100 Jump Rope
- Pillar Plank (50 sec)
- 25 Mountain Climbers
- 12 Glute Bridges
- 6 Atomic Sit Ups
* Hold 1 sec at top of bridges *
Met-Con (EMOM for 20 Min):
Minute 1:
- 4 Burpees
- 100m Shuttle Run
Minute 2:
Minute 3:
- 10 Ball Jump Overs
- 10 KB Swings (53/35)
Minute 4:
Mobility (NFT):
- Chest Opener
- Capsule Stretch
- Twisted Cross
- Front Fold
- Wide Leg Front Fold
- Triangle
- Frog Pose
- Lateral Hip Opener
- Foam Roll