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

Back Squat (5×5)
5 reps @ 65%
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%
5 reps @ 70%
Front Squat (3×5 @65%)

Metcon (Time)
For Time:
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)

Deadlift (5×10)
Back Squat (5×10)
Goblet Squat (4×12 (1 and 1/2 Rep))
Romanian Deadlift (4×12-15)
With the barbell starting on the ground and maintaining only a slight bend in the knee, hinge at the hips to perform the deadlift (stiff-leg deadlift)
DB Walkthrough Lunges (4×10/leg)
Folding two dumbbells in the rack position, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
Barbell Calf Raises (4×15-20)
Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension.
If needed, use rig to guide bar through movement so you don’t lose your balance.

Make sure that platform you are standing on will not flip when standing on edge.

Post Workout Mobility
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body

Metcon (Time)
2 Sets
2000m (alternating 250m easy/250m fast)
-Rest 2:00 b/t sets-

3 sets
Calorie Ski
Calorie Echo Bike (OR 27-18-9 Calories Assault Bike)
-Rest 1:1 b/t sets-

*Score is all 5 parts

Metcon (Calories)
3x 3 Min at Moderate Pace w/1 Min Rest

3x 40 Sec at Fast Pace/20sec at Easy Pace w/1 Min Rest

3x 2 Min at Moderate Pace w/1 Min Rest

3x 20 Sec Sprint/40 Sec at Easy Pace w/1 Min Rest