Batman
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
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
Warm-up
Warm-up
3 Sets
5 Goblet Tempo Squats (3,3,01)
10 Deadbugs
5 Goblet Tempo Squats (3,3,01)
10 Deadbugs
Strength
Back Squat (4×5)
Front Squat (3×5 @65%)
Pre-MetCon Warm-up
Warm-up
1:00 Jog
10 Sit Ups
10 V Ups
10 inchworms
10 Single Arm Ring Rows (each arm)
50 Single Unders
into…
1 Set
15 Double Unders
4 Alt V Ups
2 Burpee Pull Ups (to 6" above reach)
10 Sit Ups
10 V Ups
10 inchworms
10 Single Arm Ring Rows (each arm)
50 Single Unders
into…
1 Set
15 Double Unders
4 Alt V Ups
2 Burpee Pull Ups (to 6" above reach)
Metcon
7:00 TC each set (21:00 Total Time)
5:00 Optimal
5:00 Optimal
Metcon (Time)
2 Sets
50 Double Unders
15 GHD SIt Ups (OR 25 Alternating V Ups)
10 Burpee Pull Ups (to 6" above reach)
15 GHD Sit Ups (OR 25 Alternating V Ups)
50 Double Unders
-Rest 1:1 b/t sets-
50 Double Unders
15 GHD SIt Ups (OR 25 Alternating V Ups)
10 Burpee Pull Ups (to 6" above reach)
15 GHD Sit Ups (OR 25 Alternating V Ups)
50 Double Unders
-Rest 1:1 b/t sets-
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%