FIT-2025-097

Overview:

• 8-Week Focus (July - Aug):
  • Re-emphasize sport (BJJ) sessions 4 days / week. Fitness sessions should focus on rebounding (2x), and leave one day for creativity / hard days with Ollin.
• Weekly Objective:
  • Fitness sessions should include neck / spine work, animal movements (Budokon), and hamstring stretches.

Assessment:

• Sleep Quantity (hours): 9
• Sleep Quality (1-5): 3
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• Walk (treadmill) x 10 minutes
  • Alternate nostril breathing @ 1 minute / side
• Lunge + Cossack Squat x 20
• Lunge + Kick + SLDL x 20

Work:

• AMRAP / 30 minutes
  • Ball (30#) over Box (20") + Box Step Up-and-Over

Support:

• Walk (treadmill) x 6 minutes
  • Alternate nostril breathing @ 1 minute / side

Results:

• Austin: 220 reps

Review:

• Difficulty (1-10): 7
• Performance (1-10): 8