Saturday, January 9, 2016

PCF University starts next week. SIGN UP NOW! Classes 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

Super Rack Stretch
Cat Stretch
Keg Drill :45sec
15 Hip Extension

Warmup

Find Your Partner:
Complete 3 Rounds of the following
4 synchronized burpees
6 synchronized air squats
8 synchronized pushups
10 partner sit-ups (high ten at top encouraged 😉

Partner Conditioning

Partner WOD:
Lift a Total of 10,000 (8,000 Ladies) Pounds from Ground to OH.
– Must use a barbell
– Your choice of weight, one bar per team, one athlete works at a time.
– Snatch, Clean, Jerk, Push Press, Strict Press all OK.

Cool Down

Foam Roll Lats and Thoracic Spine
Stretch Hamstrings
Extra Credit! Tabata Plank