Daily Programming
Warm Up (Complete):
- 200m Row
- 10 Cal Bike
- 50 Jump Rope
- Push Up Plank (40 sec)
- Hollow Body Hold (30 sec)
- 20 Quarter Squat Jumps
- 10 Ring Row
Performance
Strength (EMOM For 10 Min):
- Min 1: 5 Bar Muscle Up/Chest 2 Bar Pull Up
- Min 2: 15 V-Ups
Met-Con (Every 4 Min For 20 Min):
- 15 BB Thrusters (95/65)
- 200m Run
Fitness
Strength (EMOM For 10 Min):
- Min 1: 7-10 Banded Pull Ups/Lat Pul Downs
- Min 2: 15 V-Ups
Met-Con (Every 4 Min For 20 Min):
- 15 DB Thrusters (30/20)
- 200m Run
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Dragon Pose
- Banded Shoulders
- Cobra
- Childs Pose
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (Complete):
- 200m Row
- 10 Cal Bike
- 50 Jump Rope
- Push Up Plank (40 sec)
- Hollow Body Hold (30 sec)
- 20 Quarter Squat Jumps
- 10 Ring Row
Met-Con (Every 4 Min For 20 Min):
- 15 DB Thrusters (30/20)
- 200m Run
Mobility (NFT):
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Dragon Pose
- Banded Shoulders
- Cobra
- Childs Pose
- Ankles/Calves/Shins
- Foam Roll