"It's Friday, It's Friday"

Daily Programming

Warm Up (EMOM For 10 Min):

• Jump Rope
• Plank Shoulder Taps
• Paleo Chair
• Glute Bridge
• Dead Bug

Strength (4 Rounds):

• Prowler Pull (Down & Back)
• Weighted Glute Bridge Hold (30 sec)
• Weighted Hip Thrusts

Met-Con (EMOM For 20 Min):

• 15 Wall Balls (20/14)
• Calorie Row/Bike (15/12)
• 15 Weighted Sit Ups (25/15)
• Rest

Mobility (NFT):

• Front Fold
• Wide Leg Front Fold
• Triangle
• Butterfly
• Pigeon Pose
• :Lizard Pose
• Capsule Stretch
• Twisted Cross
• Foam Roll

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Express

Warm Up (EMOM For 10 Min):

• Jump Rope
• Plank Shoulder Taps
• Paleo Chair
• Glute Bridge
• Dead Bug

Met-Con (EMOM For 20 Min):

• 15 Wall Balls (20/14)
• Calorie Row/Bike (15/12)
• 15 Weighted Sit Ups (25/15)
• Rest

Mobility (NFT):

• Front Fold
• Wide Leg Front Fold
• Triangle
• Butterfly
• Pigeon Pose
• :Lizard Pose
• Capsule Stretch
• Twisted Cross
• Foam Roll