Workout of the day

WARM UP 300m Run (get used to new run course) 10 Barbell Strict Press 10/7 Cal Bike :20 Active Squat Hold MOVEMENT/MOBILITY 5/5 Quadruped T spine rotations :30 Wrist Stretch :30 Spiderman Hold *grab hip circle -8 seated shoulder flexions (press into band) -8/8 Clam Shells -8 Half Circles -6 Air Squats w/ abduction :20 […]

WARM UP :30 Dead Hang then 2x 10 Kip Swings 10 Alt. V-Ups 5 burpees MOVEMENT/MOBILITY – barbell, PVC *grab PVC :30 Standing Straddle 10 Pass throughs 10 standing trunk rotations 10 overhead trunk rotations 5 squats w/ heels on pvc, :05 pause on last rep 5 air squats, :05 pause on last rep :20/:20 […]

WARM UP – box, barbell 20 box step-ups 15 air squats 10 barbell good mornings MOVEMENT/MOBILITY – box, light band :30 seated piriformis stretch / side :30 deep lunge stretch on box / side :30 Box Pigeon *grab light band 10/10 standing banded kickbacks 10/10 lateral glute kickouts 10/10 lateral leg swings / side 10/10 […]

WARM UP Coaches Choice SWEAT DAY!!! 3 Rounds 20 Cal Ski or Row right into, 3x 40 Double Unders or 60 Single Unders 20 Air Squats 1:00 Rest between rounds Rest additional 2:00 after Final Set 100/80 Cal Machine of Choice or 1 Mile Run – @ moderate pace

WARM UP – bike 15/12 cal bike + 200m run MOVEMENT/MOBILITY – light band, DBs 4/4 reverse lunges 4/4 lateral lunges 4/4 curtsy lunges 8/8 standing straight arm banded external rotation / side 8/8 standing straight arm banded internal rotation / side 4/4 single leg RDL into single arm banded row 8/8 hip airplanes *grab […]