269.447.2672 | Fax: 269.525.2331


Things you need:

  • Chair
  • 2 cones/bottles


  • 20x Body Tuck
  • Deep squat mobility
  • 15x Body Tuck
  • Dragon Pose R
  • 10x Body Tuck
  • Dragon Pose L


Dynamic warm up:

  • Soldier march
  • Knee hug
  • Lunge w/OH reach
  • Lunge w/ rot
  • Inch worm


40” work / 10” rest

3X rounds

  • Squat/lunge flow
  • Speed skater (stick it)
  • Bird dog Rev Fly R
  • Bird dog Rev Fly L
  • Speed skaters (fast)


  • ½ kneeling
  • Hip Flexor
  • Mobility Flow


Be Calm. No one can trigger your emotions without your permission. Learn to be calm and stay centered no matter what is happening outside of you.
But how do you do this?
I challenge you to write your personal mission and vision statements to help you define who you are and your purpose. Once you do this (and review it often), then your ability to center yourself around those principles will become more and more clear.