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

Hinshaw Run Warmup
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)

Side step out and back
Side step jumping jack out and back

Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk

Seated Arms Only Run Motion (:40 to build speed through arms)
Standing Heels down Arms Only Run Motion (:40 to build speed through arms)


3 sets:
8x Single Arm Dumbbell Step Up (each leg)
10x Single Arm DB Row (each arm)
20x Deadbug (lay on back and hold kettlebells above you while performing dead bugs)

Metcon (Time)
2 Sets (1 Set every 8 Minutes)
30/24 Calorie Row
600m Run
30/24 Calorie Row
Metcon (Weight)
2 x 1 Hang Clean + Clean Below the Knee + 1 Clean @ 70% of 1RM Clean
3 x1 Hang Clean + Clean Below the Knee + 1 Clean @ 75% of 1RM Clean
Deadlift (3×10)

5 rounds of:
-5 Strict Handstand Pushups against wall or 5 Handstand Pushups from Box + 30 second Handstand Hold [right/left = 2 reps] -100 foot Farmers Carry [75/50] [two dumbbells]

3 Sets:
10 Suitcase Deadlifts (each side)
15 Single Leg Calf Raises (each side)
20 Hip Bridges

Post Workout Mobility
2:00 Pancake Stretch
2:00 Frog Stretch