Gobble Gobble

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 sets
10 single leg squat to box per side
3 :05 Bottom of Squat Front Rack w/ Barbell (Keep Eye straight ahead, Elbows high)

Front Box Squat (4×3)
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

Pre-MetCon Warm-up
9/7 Calorie Row
3 Burpee Box Jump Overs

5:00 Time Cap Each Set
3:00-4:00 Optimal
Metcon (4 Rounds for reps)
4 Sets (1 Set Every 6:00)
21/17 Calorie Row OR Ski
11 Burpee Box Jump Overs (24/20)
15/12 Calorie Row OR Ski
11 Burpee Box Jump Overs (24/20)
9/7 Calorie Row OR Ski

3 Rounds:
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)

Post Workout Mobility
2:00 Pigeon Pose/side