269.447.2672 | Fax: 269.525.2331


Things you need:

  • Stick
  • Weights


30” each:

x2 rounds

  • Jog / walk
  • Dragon march
  • High knees/ march
  • Butt kicks
  • PVC UEX/footwork


Dynamic warm up:

x20 each

  • Soldier march
  • Knee hug
  • Lunge w/OH reach
  • Lunge w/ rot
  • Inch worm


40” work / 5” rest

x2 rounds

  • Bottom Squats
  • Runner’s pose R
  • Runner’s pose L
  • Single leg heel grab R
  • Single leg heel grab L


  • Connection Breath
  • CB + Dead bug Progression


“Every big accomplishment is made up of many little accomplishments.”
“Trust the process :-)”
The process is where you learn.
The process is where you grow.
The process is where you develop character and find out who you are.
It is the only path to your goals.
The process is the point.