Location:

• ONDEG Fitness, 108 Highway 221, Choteau, MT
• (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway.  Former location of Howard's Plumbing.)

Times:

• 6am
• 9am
• 6pm

Today's focus:

• Metabolic conditioning
  
  • Glycolytic
  • Oxidative
• Mode
  
  • Body weight / Gymnastics
  • Mobility

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Scorpion stretch
• Pigeon stretch
• Wrist stretch
• Bike one mile
• 3 x 10:
  • Push:   DB press
  • Pull:    DB high pull
  • Midline flex: sit-up
  • Midline extend:  KB swing
  • Hip open / close:  exploding step-up (five each leg per set)

Let's watch K-Starr talk about sleeping positions and happy babies.  WHAT?!?!?!

Skill review / enhancement / instruction:

• All WOD exercises

WOD #1:
Breathing ladder, 1-10-1

• Squat x1, breathe x1
• Squat x2, breathe x2
• Squat x3, breathe x3
• Continue with progression up to x10 squats then back down to x1
  • Breathe as much as you want during the squats, be strict during rest.

WOD #2:
Partner circuit.  AMRepsAP per station.  AMRoundsAP with time remaining in hour.  One partner holds a plank for 30 seconds while the other one works.  Clock doesn't start until all plankers are in position.

• Flex:  hollow rock
• Extend:  KTE with back arch
• Pull:  rope climb
• Push:  bear crawl
• Hip:  box jump
• Flex:  L-sit (partner assists)
• Extend:  twisting back extension (partner holds feet, use an AbMat under hips)
• Pull:  flexed-arm hang (partner assists)
• Push:  handstand push-up (partner holds)  CHOOSE YOUR SUBSTITUTIONS WISELY!
• Hip:  squat jumps (alternating partners...hold deep squat while you wait)

Post-WOD skill / strengthening / conditioning:

• Wall ball, 3 x 20

Stretch

Study as Much as You Sweat:

• The writings of George Washington

Nutrition Tip of the Day:

• School lunch

Daily Pondering / Question of the Day:

• "Sleep is the interest we have to pay on the capital which is called in at death; and the higher the rate of interest and the more regularly it is paid, the further the date of redemption is postponed."  -Arthur Schopenhauer
• I love this quote.  Mainly because I usually don't get all the sleep I should probably have.  I say "probably" because I seem to function okay during the day, but I wonder what kind of toll I'm paying by being tired and grouchy.  There's lots of reasons I don't get to bed as early as I should...I think the primary reason is because I always want to get a couple more things done before hitting the rack, but those couple things either turn into a couple MORE things or they take longer than they should.  What's your suggestion to shut down quicker and get to bed earlier?
• Post your replies to the comments below.