Wednesday, February 22


Equipment required: Foam roller, light KB

1) Foam Roll Adductors + Quads x 60s each

2) Adductor Rockback Stretch x 60s each side

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 20 Ft Bear Crawl

– 5 each Split Squats

– 10s Hollow Hold

5) Rowing Drills


For Time With A Partner


Calorie Row

Walking Lunges (BW)

Sit Ups

*Complete 30 Meter Bear Crawl or 40 Ft Handstand Walk after each completed round.

**One partner works. Split in half

– Goal: Moderate effort

Rx+: (Start with round of 100)

L1: (Reps of 60-40-20)

TIME CAP = 35:00


Barbell Standing Calf Raise

3 x 15-20. Rest 60s


Pick 1-2 from the list below

Lizard Pose

Scorpion Stretch

Adductor Rock back Stretch

Prayer Stretch

Pigeon Pose

(5 breaths each position, long inhale, longer exhale)