Had a newbie class, she did fantastic! Good job Todays workout: All about atheliticsm today. Hard work but oh soooo good when its over. Start with Foam roller work Then move into focused mobility work Scorpions Surf board complex Single leg hip lifts Then Since we are doing some sprint work today we need to warmup your achilles and knees. So Body weight squats- 20 reps Pogo jumps for 10 seconds on 10 seconds off repeat for 1:30 minutes Then 4 rounds of Ball slams - 20 reps Band sprints for 1 minute Battling ropes for 1 minute 15 seconds hard/ 15 seconds less hard Pistol squats 15 each leg bosu lower body spider pushup- 20 reps Then Finish with static prone leg raise for 3 minutes. Have fun!