Pilgrims
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
2 Sets
1:00 Cardio of choice
10 Shoulder Taps
15 Air Squat
10 Hanging Scap Retraction
8 Kip to Swing
8 Goblet Squats
4/4 DB Shoulder Press
1:00 Cardio of choice
10 Shoulder Taps
15 Air Squat
10 Hanging Scap Retraction
8 Kip to Swing
8 Goblet Squats
4/4 DB Shoulder Press
Metcon
Metcon (AMRAP – Reps)
Teams of 2
Amrap 5
16 Burpee Pull Ups
34 Abmat Situps
-Rest 1:00
Amrap 5
4 Rope Climbs
26 dbl DB Thrusters (50/35)
-Rest 1:00
Amrap 5
20 Cal Row
30 KB Swings (53/35)
Amrap 5
16 Burpee Pull Ups
34 Abmat Situps
-Rest 1:00
Amrap 5
4 Rope Climbs
26 dbl DB Thrusters (50/35)
-Rest 1:00
Amrap 5
20 Cal Row
30 KB Swings (53/35)
Finisher
Metcon
3 Sets:
10 Single Leg RDLs (Each Side)
10 Suitcase Deadlifts (Each Side)
10 Single Leg Glute Bridges (Each Side)
10 Single Leg RDLs (Each Side)
10 Suitcase Deadlifts (Each Side)
10 Single Leg Glute Bridges (Each Side)
11:00 TC Rope Climb WOD