Workout of the day

WARM UP 30 hops to 45# plate 200m run 10 walking lunges MOVEMENT/MOBILITY *using #45 Plate 2 sets each leg 8/8 Patrick Step Downs 4/4 KOT Split Squat w/ Pause then, :30 Transverse Squeeze 20 hollow rocks *grab barbell :30 forward fold 10 good mornings PRIMER – bb *throw bar in rack 10 fast back […]

WARM UP 15/12 Cal Bike 300m jog then, 8/8 Quadraped Donkey Kicks 8/8 Quadraped Fire Hydrants 4/4 Hip CARS 10 Hip 90/90s :30/:30 Pigeon :30/:30 Hamstring Stretch SWEAT DAY!!! Every 6 Minutes x 6 Sets – alternating -800m Run – 4:00 Max Cal Bike *you will run 3 times and you will bike 3 times […]

WARM UP – jump rope 1:00 single under 1:00 Plank 1:00 burpees MOVEMENT/MOBILITY – 15 SLOW anterior tib raises 15 SLOW calf raises :20 Tricep/Lat Stretch on Rig :20 Chest Stretch on Rig :20/:20 Calf Stretch on Rig :20-:30 dead hang from rope or bar 5 rope hang knee tucks as high as possible :10 […]

WARM UP 2x :45 Spanish Squat Hold :30 Figure 4 on Rig MOVEMENT/MOBILITY – :30 straddle stretch :30 squat hold (as deep as possible) :30 staggered hamstring stretch / side :30 single leg RDLs / side :30 Spiderman/Rotation/Overhead Reach flow each side :15 Lunge Hold @ 1″ :40 slow motion air squats, no pauses anywhere […]

WARM UP 60 lateral line hops 200m run MOVEMENT/MOBILITY – light band, barbell *grab light band 10 band pull aparts 10 supinated 90 degree pull aparts 10 banded overhead squats *band on rig 10/10 90 degree shoulder punch :30 banded t-spine extension bottom squat :20 dead hang 6 Kipping leg raises *grab barbell 5 snatch […]