Plymouth Rock

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

2-3 Sets
10 Single Leg Squat to a box (each side) (control the descent)
10 Push ups
10 Single Arm Press R/L (Light-Moderate)

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

4 working sets to get x2 Heavy as Possible

Pre-MetCon Warm-up
1 Set (at workout pace):
100m Jog
5 Box Jump w/Step Down (at workout height)
5 Wall Ball (at workout weight)

30:00 Time Cap
15:00 – 20:00 Optimal
Metcon (Time)
3 Rounds
Run 400m
30 Box Jumps* (24"/20")
30 Wall Balls (20/14)

*No rebounding to save your Achilles Tendon and to equalize the workout

3 Sets:
10 Single Dumbbell Lawnmower Rows (Each Side)
10 Single Dumbbell Strict Press (Each Side)
20 Banded Pull Aparts

Post Workout Mobility
1:00/side Couch Stretch
1:00/side Pigeon Pose