Time to Make Pumpkin Pie

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
5 IYTA
—-Into—-
2 Rounds
5 Wall facing Squats
5 Pause Push Press (pause :03 on dip; :03 at the full locked out position)
5 Kang Squats

Strength
Push Press (3×3)
3 sets to work up to a heavy x3 for today
Back Squat (3×3)
within 10% of x 3 from Monday

Pre-MetCon Warm-up
Warm-up
1 Set (at workout pace):
Run 100m
3 Power Cleans (115/80)
3 Power Jerks (115/80)
3 Chest to bar pull ups

Metcon
6:30 Time Cap each Round (For Rest)
5:00 Optimal
Metcon (2 Rounds for reps)
2 Rounds (1 Round every 8:00)
Run 300m
15 Power Cleans (115/80)
15 Push Jerks (115/80)
15 Chest to bar pull ups
Run 300m

Finisher
Metcon
3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)

Post Workout Mobility
2:00 Couch Stretch Each Side

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