Workout of the day

WARM UP – 3x 100m run 10 Squat to Press 5 burpees MOVEMENT/MOBILITY – *grab barbell :30 Pigeon 6 kang squats :30 deep passive back squat 6 back squats :30 spiderman stretch / side 6 power cleans :30 90/90 stretch / side 6 thrusters :30 wide stance forward fold 6 Jump Squats :30 fire hydrants […]

WARM UP WARM UP – rower Tabata row *:20 on, :10 off x 8 (4 min) MOVEMENT/MOBILITY – :30 seated forward fold 10 hollow rocks 10 scorpions 10 reverse snow angels 5 yoga push ups 6/6 Figure 4 rotations :30/:30 Pigeon Stretch :20 Inactive Squat into :10 Active Squat 6/6 Curtsey Lunges SWEAT DAY!!! For […]

WARM UP – DB/KB, jumprope 2x 6 sprawls/6 burpees 12 Air squats/12 goblet squats 30 single unders/30 double unders or practice MOVEMENT/MOBILITY – wall, barbell :30 Straddle Stretch 5 wall assisted single leg RDLs / leg :20 wall sit + :20 wall sit march :20 feet elevated glute bridge + :20 feet elevated glute bridge […]

WARM UP – rower, empty barbell, wall 20/16 cal row 20 barbell RDLs 2x :20-:30 HS hold 9/7 cal row sprint MOVEMENT/MOBILITY – mini band *mini band around knees 10 side steps / direction 10 monster walk steps forward + 10 backward 10 SLOW good mornings 10 air squats + :20 passive hold in bottom […]

WARM UP 400m run MOVEMENT/MOBILITY – PVC, moderate KB -12 PVC pass throughs :20 External Rotations :20 Lat stretch 10 PVC OHS *grab moderate KB 20 kb rdls 8 kb push press / arm 8 Push-Ups 8 KB Swings 2x :10 partner hanging t-spine opener *Grab barbell -8 Strict Press -6 Push Press -4 Push […]