“If He dies, He dies”
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
3 Sets:
10 Single Leg weighted Glute Bridges (Light) (each side)
0:30 Side Plank (each Side)
15 banded good mornings
10 Single Leg weighted Glute Bridges (Light) (each side)
0:30 Side Plank (each Side)
15 banded good mornings
Strength
Clean and Jerk (8 x every 1:30)
5 sets Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50’ Handstand Walk
20 Wall Balls (20/14)
5 Deadlifts (315/225)
50’ Handstand Walk
20 Wall Balls (20/14)
5 Deadlifts (315/225)
Finisher
Metcon
Tabata:
8 Sets
(:20 on/:10 off)
-Plank Jacks
8 Sets
(:20 on/:10 off)
-Plank Jacks
Post Workout Mobility
1:00 Toe Touch Stretch
1:00 Frog Stretch
1:00 Alternating Calf Stretch
1:00 Frog Stretch
1:00 Alternating Calf Stretch