12/8/2021

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

Strength
Warm-up
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)
Power Snatch (2 x 3 @ 70% and 3x 3 @75%)
3 Power Snatch x 2 sets @ 70% of 1RM
3 Power Snatch x 3 sets @ 75% of 1RM
Back Squat (8-8-6-6-5)

Pre-MetCon Warm-up
Warm-up
1 Set: (at workout pace)
1 Devils Press (at workout weight)
2 Thrusters (at workout weight)
3 Burpee Box Jump Over (at workout height)

Metcon
20:00 TC
15-17 Min Optimal
Metcon (Time)
For time:
25 Devils Press (50s/35s)
250’ Dumbbell Walking Lunge (50s/35s)
75 Burpee Box Jump Over (24/20)
*Partition as desired

Finisher
Metcon
2 Sets:
AMRAP 2:00
10 Leg Lifts
20 Runners Crunches
30 Russian Twists
-Rest 2:00 B/T Sets

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

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