"Lots of EMOMs"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Down & Back:

• High Knees
• Butt Kicks
• High Kicks
• Lateral Lunges
• Duck Walk
• Lateral Shuffle

2 Rounds (NFT):

• 10 Banded Row
• Pigeon Pose (1 min per side)

---

Performance

Strength/Met-Con (Complete):

EMOM For 8 Min:

• 5-8 Strict Pull Ups
  * 3 Muscle Ups if you can do them *

Rest 2 min Then...

EMOM For 8 Min:

• 10 Single Arm DB Thrusters (40/20)
  * 5 reps each side *

Rest 2 min Then...

EMOM For 10 Min:

• Meter Row (200/175)
• 20 Lateral Skiers
  * Each Move is a min *

---

Fitness

Strength/Met-Con (Complete):

EMOM For 8 Min:

• 5-8 Banded Pull Ups
  * Can also kip these *
  * Jumping Bar Muscle Ups are also acceptable *

Rest 2 Min Then...

EMOM For 8 Min:

• 10 Single Arm DB Thruster (30/15)
  * 5 reps each side *

Rest 2 Min Then...

EMOM For 10 Min:

• Meter Row (175/150)
• 20 Lateral Skiers

Mobility (NFT):

• Ankles/Calves/Shins
• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Twisted Cross
• Capsule Stretch
• T-Spine Mobility
• Lateral Hip Opener
• Foam Roll

---

Express

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Down & Back:

• High Knees
• Butt Kicks
• High Kicks
• Lateral Lunges
• Duck Walk
• Lateral Shuffle

Strength/Met-Con (Complete):

EMOM For 8 Min:

• 5-8 Banded Pull Ups
  * Can also kip these *
  * Jumping Bar Muscle Ups are also acceptable *

Rest 2 Min Then...

EMOM For 8 Min:

• 10 Single Arm DB Thruster (30/15)
  * 5 reps each side *

Rest 2 Min Then...

EMOM For 10 Min:

• Meter Row (175/150)
• 20 Lateral Skiers

Mobility (NFT):

• Ankles/Calves/Shins
• Smash Shoulders w/ Ball
• Banded Shoulder Distractions
• Twisted Cross
• Capsule Stretch
• T-Spine Mobility
• Lateral Hip Opener
• Foam Roll