Things you need:

• Wall space
• Back of chair

Warmup

30” each:

x2 rounds

• Jump Rope
• Jumping Jacks
• High knees
• Butt kicks
• Plank walk outs
• Down dog alt toe touch

Mobility/Movement

• Rear foot mobilization
  • Static
  • Heel whip
  • Hip whip

WOD

40” work / 10” rest

3X rounds

• Squat/lunge/floor touch flow
• Speed skater (stick it)
• Bird dog plank alt
• Speed skaters (fast)

Cooldown/Correctives

• CB + Dead bug Progression
• CB + Supine static stretching

Mindfulness

3 Brain Model Discussion (Robot, Monkey, Sage)
Understanding these will help you become more aware of where your attention is, why it is there and how to redirect/control your attention.

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