Playcare Area – If you bring your kids to our playcare area when there is not a playcare attendant, please clean up the area before you leave. As a reminder, NO food, drinks, clay, slime, etc… Thank you for helping us keep our Box clean and tidy!


Dynamic Warm-Up – Mobility Prepare  for..

On a 15 min running clock:
5 min of Row/Bike for Cals
4 min of Rope climbs for reps
3 min of Row/Bike for cals
2 min of Double Unders
1 min of Row/Bike

Child’s Pose W/Shoulders
How to Do a Child’s Pose (Balasana) | Yoga

Twisted Cross
Twisted Cross

Down Dog-Frog
Groin Stretch (hip Adductor stretch)

Extended Leg Supine Twist
4.10.01 Reclined Twist Variations


Heavy DB KB Overhead walking lunge x 50M


DB KB Overhead walking lunges x 50M (ahap)
Row x 125M (afap)
Squatted alt presses x 10 (ahap)

Cool Down: Ride-Row 3-5 minutes flush, static stretch upper & lower body


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