Omicron Persei 8

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

Warm-up
Warm-up
3 sets:
6 Goblet Hold Lateral Lunge (each leg)
20 Banded Face Pull
10 [Bird Dog](Bird Dog) (hold two second at the top)
Tempo Front Squat (4×5 TEMPO (3:3:3:0) LIGHT)
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)

**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Pre-MetCon Warm-up
Warm-up
3 Rounds
3 Overhead Squats (at first workout weight)
6 GHD Sit Ups
3 Front Squats (at second workout weight)
3 Strict Handstand Push Ups

Metcon
Metcon (2 Rounds for reps)
4 Rounds
8 Overhead Squats (115/80)
22 V-ups or 16 GHD Sit Ups
-At 10:00-
4 Rounds
8 Front Squats (115/80)
8 Strict Handstand Push Ups

7:00 Time Cap/Set
4:00 Optimal/set

Finisher
Metcon
3 sets
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)

Post Workout Mobility
20 Alt Scorpions

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