Things you need:

• Stick
• Rolled towel
• Weights optional

Warmup

• PVC Uex / Lex
• Big bear / Little bear flow

Mobility/Movement

Turkish Get Up Ladder

• 1→ 2, 1→ 3, etc.

WOD

50” on / 10” off

x3

• Mermaid lift R
• Bridge R
• KB DL
• Mermaid lift L
• Bridge L
• KB Squat

Cooldown/Correctives

• TS Towel Mobility Series (vert/horz)

Mindset

Your workouts and your life are as hard or as easy as you make them.

YOU ARE IN CONTROL.

YOU HAVE THE POWER.

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