Daily Programming
Warm Up (Complete):
- 200m Run
- Jump Rope (1 min)
- Pillar Plank (50 sec)
- Sit Ups (40 sec)
- Hollow Body Hold (30 sec)
- Superman (20 sec)
- 20 Banded Rows
Performance
Strength (3 x 10):
- Strict Pull Ups
- KB Front Rack Reverse Lunge (10/10)
- Hip Lifts = Cork Screw
Met-Con (EMOM For 24 Min):
- Min 1: 15 Wall Balls (20/14)
- Min 2: 10 Calorie Row
- Min 3: 15 Ring Row
- Min 4: DB Curl (40 sec)
- Min 5: 20 Jump Lunge
- Min 6: Hollow Body (20 sec) + 20 Flutter Kicks
Fitness
Strength (3 x 10):
- Lat Pull Downs
- Body Weight Lunge (10/10)
- Hip Lifts = Cork Screws
Met-Con (EMOM For 24 Min):
- Min 1: 15 Wall Balls (14/10)
- Min 2: 8 Calorie Row
- Min 3: 12 Ring Row
- Min 4: DB Curl (40 sec)
- Min 5: 20 Body Weight Lunge
- Min 6: Hollow Body (20 sec) + 20 Flutter Kicks
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Saddle
- Dancer Stretch
- Fragon
- Childs Pose
- Cobra
- Pigeon Pose
- Foam Roll
Express
Warm Up (Complete):
- 200m Run
- Jump Rope (1 min)
- Pillar Plank (50 sec)
- Sit Ups (40 sec)
- Hollow Body Hold (30 sec)
- Superman (20 sec)
- 20 Banded Rows
Met-Con (EMOM For 24 Min):
- Min 1: 15 Wall Balls (14/10)
- Min 2: 8 Calorie Row
- Min 3: 12 Ring Row
- Min 4: DB Curl (40 sec)
- Min 5: 20 Body Weight Lunge
- Min 6: Hollow Body (20 sec) + 20 Flutter Kicks
Mobility (NFT):
- Front Fold
- Triangle
- Frog Pose
- Saddle
- Dancer Stretch
- Fragon
- Childs Pose
- Cobra
- Pigeon Pose
- Foam Roll
