Warm-up: 5:00 Of related tissue work, then 1 round of: 20 PVC overhead squats (slow) 20 Up Dog/Down Dogs Coaches notes: On the PVC overhead squats focus on keeping eyes on the horizon while actively punching knuckles to the ceiling. Aim to keep your torso as upright as possible all the way through with armpits facing straight ahead [...]

Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Coaches notes: On the leg kicks and swings, maintain straight legs with toes pointed while bracing through the midline compressing ribs to hips and pulling shoulders down and back. Keep hips and shoulders squared straight ahead depending on which direction you are facing [...]

ACTIVE RECOVERY DAY! Warmup:  10 min AB- EASY + Dynamic Stretch + 12 min AMRAP x 2 w/ 5 min rest between:  25 UB Russian kbs 20 medball cleans 15 DUs 10 burpee box jumps + Cooldown: 10 min static stretch Here is your Recover Mobility

Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Coaches notes: On your high knees and butt kicks focus on keeping your eyes straight ahead keeping your torso vertical with your shoulders stacked over your hips and braced through your midline. With both of these aim for quick, fast feet rather [...]

Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Strength: EMOM for 12:00 Min 1: 5/5 Lateral bar hops + 4 Deadlift Min 2: 10/10 L-hang flutters Min 3: 6/6 Single leg step up to jump Coaches notes: On your lateral bar hop make sure you jump with both [...]

REST DAY! Here is your Recover Mobility

ACTIVE RECOVERY DAY! 30 minute for max distance:  swimming + 30 min of another fun outdoor activity! :) + Cooldown: 10-15 min yoga flow or static stretch Here is your Recover Mobility