Thursday, December 24, 2015

Bring your friends and family who are in town today through Saturday! 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!

Have you seen Diso’s latest post about having a daily movement practice?

Prehab

Mash Chest with Kettle bell
20 Scapular pushups
15 ext. shoulder rotations R/L
10 second handstand hold

Warmup

Find a partner! Complete 2 rounds
Run 200m together, then
Partner 1 complete 20 air squats
while Partner 2 does 10 pushups,
then switch

Strength

Bench Press 5 x 5

Note: Warm up and execute 5 sets of 5 reps at a heavy and consistent (+/- 5/10) weight. Super Set with 15 Band Pull Apart (purple band)+ 15 Band Lat Push Down (red/blue band)

Conditioning

3 Rds For Time:
30 Kettlebell Swing (24/16kg)
10 Shoulder to Overhead (135/95) RX+ (155/105)
20 Toes to Bar

Notes: Welcome Friends and Family! Scale kettlebell swings to lighter weight russian swings. Scale shoulder to overhead for use with dumbbells. Toes to bar can be scaled to hanging knee raises or V-ups.

Cool Down

10 scorpions
upward dog- stretch abs
seated straddle stretch