Open Arms
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
2 Sets:
50ft Double Dumbbell overhead carry (each side)(Every 10 ft perform 3 strict press)
20 Banded Bicep Curls
5 Single Leg Box Jump (each leg)
50ft Double Dumbbell overhead carry (each side)(Every 10 ft perform 3 strict press)
20 Banded Bicep Curls
5 Single Leg Box Jump (each leg)
Tempo Back Squat (3×6 tempo (4:0:3:0) )
first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top
Same weight across all Sets
Tempo Strict Press (3×6 tempo (4:0:3:0))
from the rack
Pre-MetCon Warm-up
Warm-up
1 Set (at workout pace):
2 Dumbbell Thrusters (at workout weight)
3 Toes To Bar
12 Double Unders
2 Dumbbell Thrusters (at workout weight)
3 Toes To Bar
12 Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 20
8 Dumbbell Thrusters (2×50/35)
12 Toes To Bar
48 Double Unders
8 Dumbbell Thrusters (2×50/35)
12 Toes To Bar
48 Double Unders