Tutti Frutti
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
20 Single Unders
5 Hang Scap Retractions
5 Hollow Arch Swings
5 Tuck Ups
2 Tempo Pushup (5,3,3,1)
5 Hang Scap Retractions
5 Hollow Arch Swings
5 Tuck Ups
2 Tempo Pushup (5,3,3,1)
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes: Partner
Split reps however you want!
100 Double Unders
100 DB Step Back Lunges (50/35)
100 Dumbbell Snatches (50/35)
100 Push Ups
100 Pull Ups
100 Sit Ups
100 Goblet Squats (50/35)
100 Burpees
Split reps however you want!
100 Double Unders
100 DB Step Back Lunges (50/35)
100 Dumbbell Snatches (50/35)
100 Push Ups
100 Pull Ups
100 Sit Ups
100 Goblet Squats (50/35)
100 Burpees
Finisher
Metcon
3 Sets:
10 Windmills (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Bent Over Dumbbell Rows (Each Side)
10 Windmills (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Bent Over Dumbbell Rows (Each Side)
Post Workout Mobility
Conditioning
Metcon (Calories)
Bike
8 Min at Max Effort
10 Min Easy
8 Min at Max Effort
8 Min at Max Effort
10 Min Easy
8 Min at Max Effort
Toe Touch Stretch