Workout of the Day: Friday, 8.22.14

Today the staff will be taking a continuing education weekend to better our skills and knowledge as coaches. In preparation for many hours in the car, check out Mobility WOD Episode 296: Long Car Drive Recovery, Do This First Thing for some good tips when traveling!

FYI there is a slightly truncated schedule this weekend due to the trip, so please check Mindbody!

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Never stop learning

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll/lax ball as needed for 5 minutes, 60ft job, 30ft butt kicks, 30ft high knees, 30ft spiderman lunge + OH reach, 30ft bear crawl

STRENGTH:

A1. DB Walking Lunges x 20 steps x 3 sets, Rest 60 seconds
A2. Turkish Get Ups x 1 rep/arm x 3 sets, Rest 60 seconds

CONDITIONING:

Tabata Pull Ups
Rest 60 seconds
Tabata Air Squats
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

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