Dancing in the Street

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

Warm-up
Warm-up
200 M Run
25′
Figure 4 Pulls
Inchworms
Quad Stretch
Spiderman w/ Twist
Floor Scoops
Power Skips

into…
4 Tempo Air Squats (3,3,3,1)
4 Reverse Sit up
4 Narrow Squats
4 Barbell Cleans
4 Barbell snatch

Metcon
Metcon (Time)
6 Rounds
200 M Partner Run
30 Hang Power Cleans (95/65)
40 Alt Pistols
20 Pull Ups
200 M Run Partner Run
30 Power Snatch (95/65)
40 Ab Mat Sit Ups
20 Pull ups

Metcon (Time)
Partner
10 Rounds

10 Burpees
15 Air Squats OR Goblet Squats
20 Ground to Overhead (Plate OR Dumbbell)

Finisher
Metcon
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Hip Bridges
1:00 Alternating Spiderman Lunges
1:00 Cossack Squats
1:00 Dynamic Squat Stretch
:30 Supermans
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 Jumping Jacks
:30 Hand Release Push Ups
1:00 Air Squats
1:00 Step Back Lunges
-No Rest B/T Sets-

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