Third of 12th Month
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
1:00 Cardio of Choice
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
20 Step Back Lunge
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
20 Step Back Lunge
1 Set: (at workout pace)
2 Box Jump Overs (at workout height)
1 Rope Climb
10ft Dumbbell Front Rack Walking Lunge (at workout weight)
Metcon
Metcon (Time)
20-16-12-8-4
Box Jump Overs (24"/20")
5-4-3-2-1
Rope Climbs
*24 Dumbbell Front Rack Lunge after each round (2×50/35)
Box Jump Overs (24"/20")
5-4-3-2-1
Rope Climbs
*24 Dumbbell Front Rack Lunge after each round (2×50/35)
Gymnastics
Metcon
Metcon
30 Deck Squat Box Jumps [24/20 inch box]
Every minute on the minute complete 10 Handstand Shoulder Taps
[right/left = 1 rep for Handstand Shoulder Tap]
[right/left = 1 rep for Handstand Shoulder Tap]
Finisher
Metcon
3 Rounds:
5 Turkish Get Ups (Each Side)
10 Birddogs (Each Side)
1:00 Plank Hold
5 Turkish Get Ups (Each Side)
10 Birddogs (Each Side)
1:00 Plank Hold
Post Workout Mobility
2:00 Child’s Pose
10 T-Spine Open Book (Each Side)