Pioneer Day Hours – We will be open for ALL MORNING classes and CLOSED for ALL EVENING classes. 

Dynamic Warm Up – Mobility Prepare for..

A: WOD
Annie Pushes a Sled”
Teams of 3
4 RDS of
30 sec on 30 sec off
P.1 Max Double Unders
P.2 Max Abmat SitUps
P.2 Max Heavy Sled Push

Rotate between each station, then REST 1 min as team before started the next round

B. ROM WOD
Toe Pose for 1 min then:
All can be done by the wall
3 by 3 – 3 poses held for 3 min each and then repeat to let them really sink in 🙂
Saddle
Bound Angle against wall
Seated Forward fold w/ band

C. Cool Down

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