Rachael in the midst of her Burpee... Rachael has been dedicated to her training, coming in 5 days a week and following the Paleo Diet to the best of her ability. The best thing about Rachael is her desire to work hard, and as a trainer, this is all YOU can ask for!!

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Jump Rope)
Squat Openers Against Wall
Wrist Mobility
Front Rack Position(Band Hangs)
Spiderman Lunge
Inch Worm to Push-Ups
II. Skill Sets and Metabolic Conditioning Workouts of the Day:
A1. GHD Sit-Ups Skill Work:
Level 1: 3 sets of 10
Level 2: 3 sets of 15
Level 3: 3 sets of 20
A2. L-Sit Parallete Holds Skill Work:
All Level, 3 sets of 20 seconds Hold
*Alternate between the two movements of GHD Sit-Ups and L-Sit Parallete Holds. Rest 60 seconds between each set.*
B. “Squat-A-Thon”
100 Front Squats for time
*Every time you drop the bar or put bar in the rack, you must complete 10 Knees to Elbows.*
Level 1: 75/45
Level 2: 95/65
Level 3: 115/75
Level 4: 135/95
Post Weights Used and Time to Complete to Comments.