The likelihood of a great workout is increased with a thorough warmup. When we warm up, we increase blood flow to our muscles, which decreases tightness, and can reduce the risk of injury. Warming up improves your range of motion, so that exercises can be maximized to their full potential.

When you warm up, do something specific to the work that you’re about to do. For example, if you plan to work on your squats, warm up with air squats first. This way, you are preparing your body for the upcoming exercises by using the same muscles and body parts. When you do add weights, the movement should be be easier because your body is ready for it! (via)

Are you ready to level up?? Level 1/2 test on Monday, Jan 6 @ 6:30pm

Warmup

0:00 – 20:00
Speed Ladder
Instructor Mobility

20:00 – 30:00
Workout Prep
-practice the unfamiliar movements (especially landmine)

Conditioning

30:00 – 60:00

“Eberron”

5 Rounds

Start at any station, work your way through all 5 movements.
45 seconds of max effort high quality work followed by 15 seconds of transition:

Landmine Rotational Snatch
Speed Ladder – Ali Shuffle to Run (5 yd)
Lateral Box Step Over
Dead Bugs/Hollow Rocks
Reverse Overhead Wall Ball
Rest (everyone rests during the same minute)