Warm-up: :20 Seated arm pumps Thoracic flow x 2 Sets Strength: Deadlift: 60% x 5 70% x 5 80% x 5 90% x 1-3 Coaches notes: On the deadlifts focus on keeping good tension throughout your entire posterior chain, but especially your back. Shoulders should remain pulled down and back before even hinging down to pick [...]

TODAY IS REST DAY! Recover Mobility

ACTIVE RECOVERY DAY! Warmup:  10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP:  40 cal on AB 10 TGU/side 20' HS Walk 10 Pistols/leg 2 Rope Climbs + Cooldown: 5 min yoga flow + Recover Mobility

Warm-up: 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Coaches notes: On the leg kicks, 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 [...]

Warm-up: 3 Sets 5/5 Alternating pigeon 5/5 Alternating Spiderman stretch 5/5 High kicks Coaches notes: On the leg kicks, 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 in each kick. Strength: [...]

ACTIVE RECOVERY DAY! Warmup:  10 min AB- EASY + 10 min dynamic stretch + A) 60 min AMRAP:  1k row 10 wall walks 5 ring swings + pull to hip in hollow position *3 min REST btwn each round *record times each set + Cooldown: 5 min yoga flow + Recover Mobility

Warm-up: 5:00 of hip and shoulder tissue work, then 2 sets of 15 Beat swings  15 Meter butt kicks 15 Meter high knees Coaches notes: Make sure to maintain focus on controlling through your shoulder girdle and lats on your beat swings. Think about pushing and pulling on the bar through the meaty part of your hand on [...]