Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Rower Pike ups 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 [...]

Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Coaches notes: On the single leg hip thrusts get your body positioned with your shoulder blades on the side of a bench with the barbell at your hip crease. Center your supporting leg and keep your toes facing forward [...]

Today is an Active Rest Day! Warmup:  20 min AB- EASY + 10-15 min mob of choice to focus on + A) 5 Rounds for max cals:   2 min on AB at 90-95% ; 2 min rest + Cooldown: 5-10 min yoga flow

Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walks 200 Meter run Coaches notes: On the wall walks aim to maintain a tight, hollow body position throughout only walking your hands as close to the wall as you are able to maintain tension throughout your trunk and a strong, stable overhead position with [...]

Warm-up: 3 Sets 8 Touchdowns 8 pull-ups 8 hollow rocks :30 run in place jump ropes Coaching notes: On the pull ups make sure to wrap your thumbs as well as actively keep your shoulders pulled down and away from your ears to keep your lats and shoulder girdle activated. Remember to hold your tight hollow all the [...]

REST DAY! Here is your Recover Mobility

ACTIVE RECOVERY DAY! 60-90 min hike/swim/jog:  Have fun in the sun! :) + Cooldown:  10-15  min yoga flow + Here is your Recover Mobility