Beach Fitness & Performance on Instagram: "Closed out the December block with Cox Boys Lacrosse Our focus this month: ✅Max Velocity Sprinting ✅Squat Strength We placed a big emphasis on controlled squat tempos. - Weeks 1–2: 5:3:0 tempo - Week 3: 3:1:0 tempo Tempo work is a go-to for our offseason training. Instead of high-rep sets (8–12), we stick with lower reps (2–5) and slow the eccentric and add a pause to increase time under tension and we love it for several reasons: 1️⃣ Safer – Technique

Rory Mitchell on Instagram: "The Hotwife Concept Explained in 60 Seconds @serenitycox.official explains the concept on the @mitchellreportunleashedpod"