And the Sky is Grey

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:
10 Ring rows (feet up on box)
12 Med Ball GHD sit ups
10 Glute Ham Curls
Snatch Push Press (8-6-4-2)
From the back rack with a snatch grip, perform the prescribed number of Push Press

Build to a heavy x 2
Back Box Squat (8-6-4-3)
Set up a box at a height such that you are able to Back Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep

Build to a Heavy x 3
Barbell Front rack Step Up
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.

Pre-MetCon Warm-up
10 PVC Pass Through
5 PVC Overhead Squat
5 PVC Squat Snatch
Build to Overhead Squat weight.

2 Burpee Box Jump Over (24/20)
2 Overhead Squat (135/95)

Metcon (4 Rounds for reps)
4 sets (1 set every 3:00)
10 Burpee Box Jump Overs (24"/20")
10 Overhead Squats (135/95)

3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)

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