
#MAKOWODSGREATAGAIN

Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.
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I’M INTERESTEDprep the body
FOLLOW THE GUIDED WARM-UP
200m Run10 Ankle Rotations/Side
7 Down Dog + Foot Pedal
4 Extended Inch Worm
10 Cossack Squats
7 T-spine Opener
4 Worlds Greatest Stretch

BODYWEIGHT
BODYWEIGHT
15 Min. AMRAP:Shuttle Run (10m.20m.30m.40m)
20 Toes to Sky
15 Push-Ups
10 Jumping Squats
LIMITED
15 Min. AMRAP:Shuttle Run (10m.20m.30m.40m)
20 KB Swings
15 Push-Ups
10 Goblet Squats
HOME GYM
15 Min. AMRAP:Shuttle Run (10m.20m.30m.40m)
20 KB Swings
15 Push-Ups
10 Front Squats 135/95
cool down
COOL DOWN
Seated Cross Shin (1min/side)Dragon (1min/side)
Saddle Archer (:30/side)
Shark bites
RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, MOVE, THINK, CONNECT!
THINK

The Secret to Achieving Any Health Goal is All in Your Mind
By: Erin Power
Around here, we talk a lot about the stories we tell ourselves. You know, the limiting beliefs and thoughts that constantly dance around in our brains, preventing us from achieving our health goals. “I’m a terrible cook.” “I never have time to exercise.” “I’ll always be heavy.” Or, “I’m too lazy to stick to a plan.”
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