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!

Screen Shot 2016-01-02 at 7.05.53 PM


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


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


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

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