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

1 Set
15/12 Erg of Choice
50 Single Unders
10 Medball Goblet Squats
10 Box Step Ups

1 Set: (at workout pace)
15 Double Unders
5 Wall Balls (at workout weight and height)
3 Double Dumbbell Step Ups (at workout weight and height)

Metcon (AMRAP – Reps)
3 sets
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50#/35#)(24"/20")
– rest 1:00 between sets –

How to Pace: STEADY GRIND! Movements like this you need to stay within your realm and not try to speed up to where you are constantly messing up on double unders and blowing up on wall balls. Stay calm, keep moving and try to maintain as close to a consistent rep count on step ups as possible.

How it should Feel: LACTIC ACID PARTY. Such a lower body dominant workout. This is why we can’t stress enough to NOT come out hot and blow up.

20:00 Cap for Both Lifts
Front Rack Lunge (10,8,6,4,2 Increase wt each set*)
– Increase weight each set so reps are hard but doable
**Superset 20x alternating jumping lunges (10 each leg)
* Rest 2 minutes between sets
Push Press (5×5)
Build to a heavy x5

Metcon (Time)
MG Rope Climb/Pull Over Workout

Rope Climbs
Pull Over On Rig
50-40-30-20-10 [in feet] Walking Overhead Dumbbell Lunge [Rx +75/50] [RX 50/35] *Switch arms 1/2 way through lunge

Scaling for Pull Overs:
Option 1: Windmill [This is a progression for the Pull Over].
Option 2: Pull-Up into Leg Lift [This is a beginner progression and the easiest scaling option.]

3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)

Post Workout Mobility
2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions