Daily Programming
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Arm Circles
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
2 x 10 (NFT):
- Lying Med Ball Toss
- Band Pull Aparts
- Reverse Shrug on Dip Bars
* Lay on back, press ball as high as possible into air *
Performance
Strength (5 Rounds):
- 8 Bench Press
- Row Sprint (300/250)
* Rest 90 sec between rounds *
* Add weight each set *
Met-Con (EMOM For 15 Min):
- Min 1: 15 Wall Balls (20/14)
- Min 2: 30 Double Unders
- Min 3: 10-15 TTB
Fitness
Strength (5 Rounds):
- 10 DB Bench Press
- Row Sprint (250/200)
* Rest 90 sec between rounds *
* Add weight each set *
Met-Con (EMOM For 15 Min):
- Min 1: 15 Wall Balls (20/14)
- Min 2: 60 Jump Rope
- Min 3: 10-15 Knee Raises
Mobility (NFT):
- Smash Hips w/ Ball
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Butterfly
- Seated Front Fold
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (Complete):
Down & Back:
- High Knees
- Butt Kicks
- Arm Circles
- Floor Sweeps
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (EMOM For 15 Min):
- Min 1: 15 Wall Balls (20/14)
- Min 2: 60 Jump Rope
- Min 3: 10-15 Knee Raises
Mobility (NFT):
- Smash Hips w/ Ball
- Couch Stretch
- Pigeon Pose
- Frog Pose
- Butterfly
- Seated Front Fold
- Smash Shoulders w/ Ball
- Banded Shoulder Distractions
- Twisted Cross
- Ankles/Calves/Shins
- Foam Roll