Sunday, January 3, 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!

Prehab

Ankle Mobility
Foam Roll Thoracic Spine
Hold Bottom of Squat 1min
Super Rack Stretch

Warmup

Across the Floor Dynamic Stretches
10 Single Leg Romanian Dead Lift R/L
10 Jumping Alt. Lunges
10 Kip Swings

Conditioning

“Lumberjack”
20 Deadlifts (Rx 225/115) (Rx+275/185)
Run 400m
20 KB swings (Rx 24/16)(Rx+32/24)
Run 400m
20 Overhead Squats (Rx 95/65)(Rx+115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Rx+C2B)
Run 400m
20 Box jumps (24/20″)
Run 400m
20 DB Squat Cleans (45/25)
Run 400m

Cool Down

Stretch Calves
Pigeon 1min each side
20 Arch lifts