12/09/2021
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
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
2:00 minutes Row (Easy to moderate)
-then-
2 Sets:
10 Sit Ups
10 Alternating Leg V Ups
10 Handstand Shrugs into 2 Wall walks
10 KB RDL
10 KB Russian KBS
10 Narrow Stance Squats
-then-
2 Sets:
10 Sit Ups
10 Alternating Leg V Ups
10 Handstand Shrugs into 2 Wall walks
10 KB RDL
10 KB Russian KBS
10 Narrow Stance Squats
Metcon
Metcon (Time)
Teams of 2
1000m Row (Alt every 250 m)
into
2 Rounds
20 Burpees
40 Alt Pistol Squats
60 Handstand Push Ups
80 Kettlebell Swings
100 Abmat Situps
–Buy Out–
2000m Row
1000m Row (Alt every 250 m)
into
2 Rounds
20 Burpees
40 Alt Pistol Squats
60 Handstand Push Ups
80 Kettlebell Swings
100 Abmat Situps
–Buy Out–
2000m Row
Finisher
Metcon (Time)
For Time/Quality:
4 Rounds
7 Plank Lateral Walks Steps (7 Right; 7 Left)
7 Around the Worlds (7 Right; 7 Left – Laying on ground)
20 KB Front Rack Marches (each side)
-Rest as needed-
4 Rounds
7 Plank Lateral Walks Steps (7 Right; 7 Left)
7 Around the Worlds (7 Right; 7 Left – Laying on ground)
20 KB Front Rack Marches (each side)
-Rest as needed-
Post Workout Mobility
20 Alt Scorpion