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Things you need:

  • Stick
  • Optional weights

Warmup

  • Kneeling and supine PVC

Mobility/Movement

  • Mermaid Flow / Lifts

WOD

1-10-1

  • Squat jumps
  • Angels & Devil Face pulls
  • Plank tuck jumps/walks
  • Lunge floor touch

Cooldown/Correctives

  • Static Supine Stretching

Mindset

Your body was made to do this.

You were made to run and jump and squat and swing and lift and drop and bend and roll.

Your lungs want to breathe; your heart wants to pump.

This is completely natural, and you were born to do it.

You were not born to sit.

Be thankful for the miracle of your body and let it do what it was made for.