Daily Programming
Warm Up (2 Rounds):
Just move for 6 minutes (Pick moves)
- Row
- Jump Rope
- Bike
- Run
- Speed Skaters
Strength (3 Quality Rounds):
- 10 DB Step Ups (5/5)
- Weighted Hanging Knee Raise (20 sec)
Met-Con (Every 3 Min For 18 Min):
1st 3 Min:
- 200m Run
- 15 Med Ball Sit Ups
- 10 Ring Row
2nd 3 Min:
- 60 Jump Rope
- 15 Med Ball Russian Twist
- 10 Burpees
* Scale reps as needed *
Mobility (NFT):
- Ankles/Calves/Shins
- Cobra
- Childs Pose
- Downward Dog
- Front Fold
- Triangle
- Eagle Arms
- Banded Shoulder Distractions
- Pigeon Pose
- Foam Roll
Express
Warm Up (2 Rounds):
Just move for 6 minutes (Pick moves)
- Row
- Jump Rope
- Bike
- Run
- Speed Skaters
Met-Con (Every 3 Min For 18 Min):
1st 3 Min:
- 200m Run
- 15 Med Ball Sit Ups
- 10 Ring Row
2nd 3 Min:
- 60 Jump Rope
- 15 Med Ball Russian Twist
- 10 Burpees
* Scale reps as needed *
Mobility (NFT):
- Ankles/Calves/Shins
- Cobra
- Childs Pose
- Downward Dog
- Front Fold
- Triangle
- Eagle Arms
- Banded Shoulder Distractions
- Pigeon Pose
- Foam Roll