Water intake is a critical part of recovery and longevity. If you aren’t getting enough water you are robbing yourself of some incredibly and life changing benefits. Water not only hydrates tissues, it helps cleanse organs and repair cells.

What you drink your water out of is important. Avoid drinking from plastics with a Glass Gumsaba Sipper! BPA FREE or not they are still questionable… CLICK HERE to order your sipper for just $15.

Quick rules of thumb for drinking water from breaking muscle:

  • Drink, at minimum,  half your bodyweight in ounces of water (if you weight 160lbs, drink 80oz of water each day).
  • Carry a bottle everywhere with you as a reminder to keep drinking.
  • Eat raw fruits and vegetables – they are dense in water. You can get water from food, not just from beverages.
  • Drink water and other fluids until you urinate frequently and with light color


Part 1: 10 minute Dynamic Warm Up

Part 2: Full Rom Set – Perform 3 Rounds

6 Renegade Rows

8 GB Fly

10 Sumo Hi Pull

30 Skips on Jumprope

Part 3: Metcon AMRAP 24 Minutes

6 Burpees

12 Alternating Split Fly

12 Box Jumps (Mod Alt Step Up with weight)

6 Diamond Push Ups

12 Thrusters

12 Walking Lunges

200M RUN

Part 4: Perform 3 Rounds

6 Oblique Figure 4 R

6 Oblique Figure 4 L

12 Mountain Climbers

12 Reverse Crunch

24 Slow Bicycles

24 GB Pulse

Cool Down Jog

Part 5: Cool Down with Mobility… Visit our you tube page