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Things you need:

  • Wall
  • Step
  • Chair

Warmup

2×30” each

Floor Series:

  • Bridging
  • SLR R
  • SLR L
  • Dead bug
  • Reverse Dead bug

Mobility/Movement

  • Turkish Get Ups x8 B
  • Rear foot mobilization
    • Static
    • Heel whip
    • Hip whip

WOD

15’ AMRAP

x10 each

  • Sit to stand (single leg eccentric option)
  • StepUp R/heel grab
  • StepUp L/heel grab
  • Alt Side plank rot
  • Parkour jumps
  • Seated butterfly lifts

Cooldown/Correctives

  • EC Static Balance
  • Static Standing Stretching

Mindfulness

Attention is one of your most valuable resource.
Attention is where you point your eyes…
What you give your attention to will determine your focus and the lens in which you view the world
Therefore, what you give your ATTENTION to will determine what your focus, direction and path will be.