FIT-2025-100

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): 8
• Sleep Quality (1-5): 4
• Mood (1-5): 3
• Soreness (1-5): 1

Warm Up:

• Bike x 5 minute (easy pace)
• 25m Each:
  • Lunge + Cossack Squat
  • Lunge + Kick + SLDL
  • Cartwheel x 2
  • Karaoke (slow) x 2

Work:

For Time: 11:17

• Bike Calories: 20-18-16-14-12-10-8-6-4-2
• Box Jumps (20"): 10-9-8-7-6-5-4-3-2-1

Finisher:

• Walk (treadmill) x 6:00
  • Alternate nostril breathing

Review:

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