BE FREE
- Move freely as the group sets to get into place
BE YOU
- Take 10 Great Breaths
BE MOBILE
- Perform 1A and 1B for 30 seconds and repeat. Move on to 2A and 2B and repeat before doing the same with 3A and 3B.
1A Lying Knee Hugs
1B Maju Rocking
2A Sprinter Knee Ups
2B Shin Slide Down
3A Thermal Dropping
3B Skipping
BE STABLE
- Perform 1A and 1B for the listed reps before repeating.
1A Mule Kicks – 8x each side
1B PVC Deep Squats – 3x
BE THE F.L.A.M.E
- Perform 1A for 45 seconds before resting for 15 seconds. Do the same for 1B. Repeat 1A and 1B 2x. Do the same with 2A and 2B as well as 3A and 3B before moving forward.
1A USB Bent Over Row to Step
1B Side Step Ups
2A RBT Squat to OHP
2B Reverse Crawling
3A Primary Search
3B USB Front Load Clean
BE DYNAMIC
Perform a primary search for 30 seconds before resting for 10 seconds. Repeat this process 3x.
BE RESTORED
- Perform 1A through 1E for 1 minute on both sides as applicable.
1A 90/90 Lateral Ducking
1B 90/90 Lat reaches
1C BW Kneeling wrist stretch
1D Ankle Spike with rotations
1E Quad Stretch OH Reach
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