Daily Programming
Warm Up (Complete):
- 400m Run
- 10 Plank Ups
- 10 Plank Shoulder Taps
- 10 Mountain Climbers
2 Rounds (NFT):
- 10 PVC Pass Thrus
- Banded Shoulders Distraction (30 sec/30 sec)
Strength/Volume (3 Rounds For Quality):
- 10 Seated Arnold Press
- Calorie Bike (10/8)
- 10 Standing Barbell Upright Row
- 50 Jump Rope
- 20 Seated Leg Raise Over DB
* Adjust weights as needed after 1st round *
Intensity (For Time):
- 10 Burpee Plate Jumps
- 10 Med Ball Sit Ups
- 10 Russian Twist
- 10 Wall Balls (20/14)
- 10 Burpee Plate Jumps
* This is a sprint *
* Go all out *
* Over & back = 1 on R Twist *
Cash Out (3 Rounds):
- 10 Crunches
- 10 Reverse Crunches
- Pillar Plank (30 sec)
- Side Plank (30 sec/30 sec)
Mobility (NFT):
- Ankles/Calves/Shins
- Frog Pose
- Butterfly
- Pigeon Pose
- Lizard Pose
- Dragon Pose
- Fragon
- Banded Shoulder Distractions
- Foam Roll
Express
Warm Up (Complete):
- 400m Run
- 10 Plank Ups
- 10 Plank Shoulder Taps
- 10 Mountain Climbers
Intensity (For Time):
- 10 Burpee Plate Jumps
- 10 Med Ball Sit Ups
- 10 Russian Twist
- 10 Wall Balls (20/14)
- 10 Burpee Plate Jumps
* This is a sprint *
* Go all out *
* Over & back = 1 on R Twist *
Cash Out (3 Rounds):
- 10 Crunches
- 10 Reverse Crunches
- Pillar Plank (30 sec)
- Side Plank (30 sec/30 sec)
Mobility (NFT):
- Ankles/Calves/Shins
- Frog Pose
- Butterfly
- Pigeon Pose
- Lizard Pose
- Dragon Pose
- Fragon
- Banded Shoulder Distractions
- Foam Roll
