Monday 3-6-17

Coach's thoughts on today:
It's been a while since I've programmed this warm-up, and I know a few of you don't love it (which probably means you need to do it more than you do). Adding in the kick throughs is just slightly more advanced Animal Flow and if you struggle, take is slow and just learn the movements, but if you are pretty good with this really let it rip, get big and dynamic with this. MOVE! See what your body can really do.
Then let's really focus on getting some strong pulling in, use a band if you need, but weight if you can. Keep your chest up on those hinge rows and focus on retracting the shoulders, it's good for posture and shoulder health.


  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea


Work on:
Side Kick Throughs
Front Kick Throughs
Full Scorpion Switches

If you're comfortable with each movement individually experiment with linking them into flows.


  • A1: Pull-up / Chin-up (5x5)

  • A2: Hinge Row (5x10)


  • 800m Run (Time)