Happy 246th Birthday, Marine!

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

Hinshaw Run Warmup
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)

Side step out and back
Side step jumping jack out and back

Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk

Seated Arms Only Run Motion (:40 to build speed through arms)
Standing Heels down Arms Only Run Motion (:40 to build speed through arms)

400 M Run
10 Alt Cossack Squats
10 Kang Squats
Build Barbell to Workout weight

Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007


Clean and Jerk (2×3)
Anywhere from 75-90% of 1rm
all touch and go
Clean Grip Deadlift (3×3)
hook grip (no mix grip)

3 Clean Deadlift x 3 Sets @105-110% 1RM Clean

Front Box Squat (4×2)
Set up a box at a height such that you are able to Front Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep
Push Press (4×2)
4 sets to build heavy x 2

3 Sets:
:30 Deadbugs
:30 Tuck Ups
:30 Glute Bridges
:30 Sit Ups
1:00 Rest

Post Workout Mobility
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side