Reflecting back on today’s work out:
Today’s workout even though very short was brutal and you guys and gals all pushed through. Great job today. I could tell that you guys all gave 110%. And that is awesome to see as coaches. We are going to push you more and more each day because we have been here long enough to know what most of you are capable of. Each work out at Savin rock has a purpose and even though we don’t sit there and explain it every time. We give you a description of what the work out should feel like and what we expect. So use that description and advice as a reference. Awesome job today. Keep on keepin’ on!!

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– 10-20 plank hold on elbows
– trap 3 raise
– wall squat
– 100m run


A. Double under practice – 10 min
20 min
1 wall walk
3 strict pull ups
10 double unders
15 sit ups
20 meter farmers carry