Warm-up: 3 Sets 7 Inchworms 10/10 Supine Single Leg Raises 10/10 PVC Figure 8's Coaches notes: On your inchworms get set with your feet together as you do a forward fold bringing your hands flat to the floor with fingers spread wide. Keep your arms straight and actively block away from the floor as you walk your hands [...]

Warm-up: 5:00 of tissue work for the quads, hips, and hamstrings then 2 Sets 10 Air Squat 10 Jumping jacks 10 Burpees Coaches notes: On the air squats focus your eyes straight ahead while keeping your torso as upright as possible. Knees should track with your toes and weight should be evenly distributed across your whole foot all [...]

REST DAY! Here is your Recover Mobility

Warm-up: 2 Sets High knees Butt kickers Carioca Broad Jumps Double Leg Bounding 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: 2 Sets 10 x PVC pipe pass throughs 10/10 Single Arm KB Deadlifts 10 KB Front squats 10 Touchdowns 10 Strict pull-up Coaches notes: On the PVC pass throughs set your hands in a wide grip that allows you to pass the PVC over your head while maintaining straight arms. Get set with your feet either under your [...]

ACTIVE RECOVERY DAY! 60 min:  active recovery swim- 75% effort   Cooldown: 5-10 min static stretch Here is your Recover Mobility 

Warm-up: 400 Meter run or row 10/10 Side lunges 20 PVC overhead squats x 2 Coaches notes: On your side lunges get set with your feet in a wide stance with an upright torso. Keep your whole foot flat to the floor as you lunge on one leg keeping the other straight and engaged. Keep [...]