Warm-up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope Coaches notes: On the good mornings please make sure to keep your back tight and flat all the way through. If you have tightness in your hamstrings and low back then you may ease some of that tension [...]

TODAY IS REST DAY! Recover Mobility

Today is an Active Rest Day! A) 60 minute for max distance:  swimming + Cooldown: 5-10 min yoga flow

Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 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 [...]

Warm-up: 15 Meter carioca 15 Meter high knees 15 Meter straight leg bounding 15 Meter butt kicks x 2 Sets then run 200 meters at a quick pace 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 [...]

Today is an Active Rest 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 20 v-ups + Cooldown: 5-10 min yoga flow

Warm-up: 2 Sets 200 Meter row or run 10/10 Up and over the fence :30 Skin the cat floor stretch Coaches notes: On your skin the cat stretch begin with the rings set to about shoulder width apart. Grip the center of the rings with a full grip and thumb wrapped. Hang with arms straight, [...]