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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.