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1. The LaLanne Warm-up - 2 rounds, 8 movements, 30 seconds each: Sampson Stretch, Lunge, Hollow, Push-up, Superman, Dead Hang, Overhead Squat, Dislocate.
2. Skill of the Week - Practiced for 10 minutes every day.
3. Strength Training - Total Body/Lower Body/Upper Body rotation (TB/LB/UB).
4. Reduced Volume: Sub 15 minute couplets and triplets.
5. M-WOD - Mobility drill to be practiced 5 -10 minutes before class begins.
Here' a bit more info about WHY WE DO WHAT WE DO!!!
Workout of the Day
Push Press
3-3-3-3-3
-break
For time:
Run 400 meters
20 Push Press 135/95
Run 400 meters
15 Push Press
Run 400 meters
10 Push Press
Run 400 meters
5 Push Press