Saturday, January 2, 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

Mash Chest with Roller or Barbell
Groiners
Foam Roll IT Bands

Warmup

Run 400m
5-10 strict pullups
5 Squat Tuck jumps
5 inch worms

Grab a bar, review and warm up Clean and Jerk

Partner Conditioning

Partner WOD:

4 Rounds:
4 Rope Climbs
8 Clean & Jerks (155/105)
16 Burpee Over Bar
24 Box Jump Overs
32 Wall Balls

Notes: Partners split reps, only one athlete may work at a time.

Cool Down

Plank 1 min
seated pike stretch
Foam roll lats