Warm-up: Row500 Meters 25 Banded overhead press 10 Inchworms Coaches notes: On the banded overhead press, focus on keeping your trunk position solid with shoulders down and pulled back activating the lats to stabilize the band during the press portion into the overhead position. We want to create as straight of a line for the band [...]

REST DAY! Here is your Recover Mobility

ACTIVE RECOVERY DAY! Warmup:  10 min AB- EASY + 10 min dynamic stretch + 60 min AMRAP:  80 cal on rower 20 TGU/side w/kb 20' handstand walk 20 Dual OH DB walk 20 v-ups + Cooldown: 5-10 min yoga flow Here is your Recover Mobility

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 row/assault bike- EASY + 10 min dynamic stretch + x 25/arm windmills x 10/arm TGU + A) FT: 2k Row Immediately into: 20 RM back squat + B) 60-90min:  FUN outdoor activity in the sun! :) + Cooldown: 10- 15 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 [...]