Whiteboard Brief:Warm-Up: 3 Rounds:30 Alternating Toe Taps to Object10 Flutter Kicks10 (5 ea side) Alt V-upsWOD 1: AMRAP 18 Minutes:20 Bent Over Rows (10 per arm, if only one DB/KB)15 Heels to Heaven10 Air Squat Hops (over odd-object/forward or lateral)200M SprintRead More

Whiteboard Brief: Warm Up: Tabata 2′ Alternate between  (:20 on/:10 off) Up Downs Jumping Jacks Mobilize: :45 sec ea Couch Stretch (L) Couch Stretch (R) Pigeon (L) Pigeon (R) Build: Core 3-5 Sets 12-20 Alt. V Ups :20-:30 Side Plank (wtd if you can) :10-:20 Hollow Hold rest :60-:90 b/w sets Conditioning: Every :90 x 6...Read More