Workout of the day

WARM UP 2 Rounds 10/10 Leg Swings 10 Air Squats 200m Run MOVEMENT/MOBILITY – rings, barbell 8/8 reverse lunges 8/8 single leg RDL’s 8/8 active frankenstein leg raises :20 spiderman stretch w/ t-spine rotation / side :20 downward dog + 4 Inch Worms w/ pushup :40 wide stance forward fold *grab barbell 8 RDL’s 8 […]

WARM UP – PVC/barbell “Bring Sally Up” challenge w/ either: PVC overhead squats Barbell front squats MOVEMENT/MOBILITY – pull up bar :30 downward dog alternating toe touches :30 upward dog :20 side plank rotations / side :20 wide grip dead hang :20 narrow grip dead hang 2x :05-:10 partner hanging t-spine opener :30 overhead tricep/lat […]

WARM UP 200m Jog Line Drills -High Knees -Butt Kicks -Tin Soldiers -Shoo the Chickens -Toe Walk -Heel Walks -Burpee Broad Jumps Movement/Mobility -Calf Stretch -Quad Stretch -Straddle (left, middle, right) -Down Dog -Puppy Dog   -Frog :30 Low Plank :30/:30 Side Plank SWEAT DAY!!! 0-10:00 1000m run or 1250m Row/Ski 100′ OH Plate Walking […]

WARM UP – bike, heavy Band 6/4 cal bike easy 6/4 cal bike workout pace 6/4 cal bike sprint 25′ Band Resisted Side Shuffle 25′ Band Resisted Bear Crawl 25′ Band Resisted March 25′ Band Resisted Sprint MOVEMENT/MOBILITY – foam roller *grab foam roller :30 foam roll t-spine :30 foam roll quads / side :30 […]

WARM UP 3x 100m run 6 Step Ups 3 Burpees MOVEMENT/MOBILITY – light band, box 2x 8 banded upright rows 8 banded strict press 8 band pull aparts 8 palms up band pull aparts *grab box :30 pigeon on box / side :30 hamstring stretch on box / side 2x :10 adductor activation + :20 […]