Black Friday

Friday, November 28, 2014

Bring a Friend or Family member for Free today!  Click HERE to sign them up in advance under the Free Trial section.

Prehab:

PVC Dislocates, 15 reps
Calf Raises, 20 each
Gristles and Groiners

Warmup:

Coaches’ Choice

Cooldown:

Calf Stretch, 30 sec each
Pigeon Stretch, 1 min each
Foam Roll Calves and Legs, 1 min each
Doorway Stretch, 30 sec

Strength

Spend 15 minutes finding your 1 rep max Turkish Getup

Notes:  This is meant to be fun and a good total body warmup.  Be sure to practice with both arms, but for your true 1RM you only have to perform it with one arm.

Partner Conditioning 

5 Rounds each:

10 Calorie Row
10 Box Jump Overs
10 Unbroken Wall Balls

-25 min cap-

Notes:  Prescribed is 24”/20” and 20/14 ball to a 10′ target without dropping the ball.  All friends and family should scale down the box jump height and med ball weight as needed to ensure quality movement and high intensity.  Each round should be a sprint!