Tuesday, December 22, 2015

This week there will be bring a friend and family days Thursday the 24th through Saturday the 26th. There will be a limited schedule so check the weekly email for details!

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!

Prehab

Foam Roll Thoracic Spine and Lats
Groiners
20 calf raises
20 Scapular Pushups

Warmup

Grab a barbell
3 Rounds complete all of the following
3 Strict press
4 Good mornings
5 Back squats
6 Lateral hops over the barbell R+L=1

Strength

A — 12 Mins to find a Heavy Single Deadlift

B — Dual Dumbbell Strict Press 5 x 5 @ AHAP. as heavy as possible

Notes: Make quick jumps and work to 90%+ quickly. 15 mins to complete all work. No Misses! Complete the Dumbbell Strict Press between sets of deadlift.

Conditioning

For Time:
21 – 15 – 9:
Calorie Row
Box Jumps (24/20”)
Ring Dips

Cool Down

Lay on back, hug knees in to chest, rock side to side and back and forth
Stretch Quads
Side plank with leg raise x10 each side