Tuesday, December 15, 2015

PCF University will run from January 11-February 18. Monday 7pm is the Better Sleep & Stress Reduction with Tessie, Tuesday 730pm is Nutrition with Matt, Wednesday is both Prehab/Mobility with the Sudells 8pm & Handstand Walking with Chelsea 830pm, and Thursday 630pm is Running with Joshy G. Spots fill up quick so EMAIL US NOW to reserve your place in class!

Have you tried the peg board yet? If not, it’s programmed on Saturday!

Prehab

2x each side 25′ walk with single arm light kb overhead
Plank 1min
Side plank with 15 leg raises

Warmup

Grab a KB (24/16)
Spend 1min at the bottom of a squat with KB on one knee and then the other :30 each

Then complete 21-15-9
KB swings
Sumo DL High Pull
Goblet Squats

Strength

12 Mins to Find Heavy Single Push Press

Notes: Make quick jumps and work to 90%+ quickly.

Conditioning

For Time:
1000m Row
10 Turkish Get Up, Right (24/16)
25 Abmat Situps
50 Jumping Lunges (R+L=1)
25 Abmat Situps
10 Turkish Get Up, Left (24/16)

Cool Down

Upward Dog Stretch
10 Scorpions
Runners Lunge :30 each side