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Warmup: ROM, dynamic stretches, 15 Good mornings, 15 Straight legged deadlift Strength: Deadlift Warmup: to 95% of your 1RM Work: 10 x 1 with 60-90 seconds rest between sets WOD: 4 Rounds 200m run 10 wall balls (20/14#) 5 burpees Cooldown: Roll and stretch hamstrings and quadsMORE INFO
Warmup: ROM, dynamic stretches, 10 jumping pull-ups, 10 dips, 30 seconds jumping jacks WOD: 3 rounds of 10 Pull-ups Farmers carries (50 m) drop weight (45/30#), then Sprint to long end of alley. Retrieve weight for last 50 m Then 3 rounds of 10 ring dips Walk 50m with weighted bar overhead (95/65#), drop weight, […]MORE INFO
Warmup: ROM drills, dynamic stretches, 5 inch worms, 15 jumping squats, 30 ski jumps, 1 min side plank (each side) Strength: Back Squat Warmup to 95% of your 1 RM Work: 10 x 1 with 60-90 seconds of rest between each set WOD: 3 Rounds 800m Run 20 push press (75-95/45-65#) 20 GHD sit ups […]MORE INFO
Bo Yates makes exercise FUN! She has a passion for encouraging people to become the healthiest versions of themselves through exercise and nutrition. Her love for training people began over 10 years ago through yoga. Over the years she has taught hundreds of yoga classes, including working with rock climbing teams, private yoga sessions, and […]MORE INFO