Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3 Sets:
30 seconds Kettlebell Deadbug
5 Double Kettlebell Front Rack Tempo Squat (3-seconds down, 3-second hold in bottom, 3-seconds up)
10 Kneeling Kettlebell Curls

Back Squat (8-6-4-4)
Back Squat:
8 reps @ 65%
6 reps @ 75%
4 reps @ 85%
4 reps @ 90%
Front Squat (3×5)
5 reps @ 70%
5 reps @ 70%
5 reps @ 75%

Pre-MetCon Warm-up
1 Set
200 M Of Choice
50 Single Unders
10 Air Squats
25 Plate Hops
5 Single Arm Dumbbell Thrusters (moderate) (each side)

10 Double Unders
2 Double Dumbbell Thrusters (50s/35s)

8:00 Cap
5:00-6:00 Optimal
Metcon (Time)
5 Rounds
50 Double Unders
10 Double Dumbbell Thrusters (50s/35s)

3 Rounds:
10 Cat Cow Exercises
10/10 Birddogs
15/15 Calf Raises
3 sets:
10 Strict Toes to Bar or V -ups
5 Good Mornings (medium-heavy loading)
Back extension hold (30-seconds at the top)
30 Russian Twist

Post Workout Mobility
:30 Chest Stretch (Each Side)
2:00 Pigeon Stretch (Each Side)

Bench Press (9×5)
Building to Moderate/Heavy
Incline Barbell Bench Press (4×10)
Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
Alt DB Bench Press (4×10 (per arm))
Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Incline Bench DB Chest Fly (4×12-15)
Lying on a bench inclined to a 45-60 degree angle, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.
Bent Over Banded Tricep Ext (4×12-15)
Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout. Show control throughout.
Single Arm DB Kickbacks (4×12-15/Arm)
Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.

Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
32/24 calorie bike erg
16 Burpee Box Jump Overs (24"/20")
6 Rope Climbs
-Rest 4:00-
AMRAP 8 Minutes
16/12 calorie bike erg
8 Bar facing burpees
4 Rope Climbs
Hinshaw Run Warmup
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)

Side step out and back
Side step jumping jack out and back

Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk

Seated Arms Only Run Motion (:40 to build speed through arms)
Standing Heels down Arms Only Run Motion (:40 to build speed through arms)

Metcon (Time)
Run "Speed Endurance" Workouts
600m at fast (or 1-mile) pace
-rest 2min-
200m at sprint (or 400m) pace
-rest 4min-
500m at fast (or 1-mile) pace
-rest 2min-
200m at sprint (or 400m) pace
-rest 4min-
200m at fast (or 1-mile) pace
-no rest-
200m at sprint (or 400m) pace