Open Armsd
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
400 M Run
into
2 Rounds
4Snatch Pulls
4Snatch Hi Pulls
3Muscle Snatch
2Full Snatch
4 Reverse Sit ups
into
2 Rounds
4Snatch Pulls
4Snatch Hi Pulls
3Muscle Snatch
2Full Snatch
4 Reverse Sit ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 25 Partner
20 Wall Ball Throws
2 Rope Climbs
200 M Partner Run
10 Strict HSPU
30 Abmat Situps
4 Squat Snatch (185/115)