Things you need:

• PVC/stick
• Weight (optional)

Warmup

• ½ kneeling and seated PVC warm up

Mobility/Movement

• Mermaid Flow / Lifts
• Turkish Get Ups x8

WOD

1-10-1

• Squat jumps
• Plank knee elbow slides
• Angels & Devils
• Plank tuck jumps/walks

Cooldown/Correctives

• EC Dynamic Balance
• Static Supine Stretching

Mindfulness

Distractions in life cause major productivity loss
Many distractions are even addicting. Technology for example is one of the most potent addictions known to all mankind. We are conditioned to so much in life that is driven by the use of technology. That certain ding/tone of a text message will trigger a dopamine / serotonin buzz in your brain.

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.

Things you need:

• Stick/PVC
• 2 light weights
• Chair (optional)

Warmup

• PVC LEX Work
• PVC Uex
  • Slow/fast/hold

Mobility/Movement

• Dragon Dorsiflexion Mobilizations
• Shoulder Stabilization Series

WOD

Tabata

20” work / 10” rest

X8 rounds

• Squats
• Plank
• FWD 2ft jump/Retro run
• Bird dog knee-elbow touch

Cooldown/Correctives

• EC Dynamic Balance Challenges

Mindfulness

Being able to attend to yourself without using sight is a great way to enhance other sensory systems.
Try these challenges at the end to see how you do!

Things you need:

• Breath

Mindfulness

Preparation determines outcomes.
If you don’t prepare, the likelihood of attention loss and distraction is high; and therefore reduced outcomes are more likely.

Things you need:

• Wall
• Step
• Chair

Warmup

2×30” each

Floor Series:

• Bridging
• SLR R
• SLR L
• Dead bug
• Reverse Dead bug

Mobility/Movement

• Turkish Get Ups x8 B
• Rear foot mobilization
  • Static
  • Heel whip
  • Hip whip

WOD

15’ AMRAP

x10 each

• Sit to stand (single leg eccentric option)
• StepUp R/heel grab
• StepUp L/heel grab
• Alt Side plank rot
• Parkour jumps
• Seated butterfly lifts

Cooldown/Correctives

• EC Static Balance
• Static Standing Stretching

Mindfulness

Attention is one of your most valuable resource.
Attention is where you point your eyes…
What you give your attention to will determine your focus and the lens in which you view the world
Therefore, what you give your ATTENTION to will determine what your focus, direction and path will be.