Zoidburg
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
1:00 cardio of choice
10 DB Cuban Press (Light)
10 Single Arm High Pull R/L (Light)
10 Single Arm Press R/L (Light)
10 Inchworm w/Box Jump every other rep
10 DB Cuban Press (Light)
10 Single Arm High Pull R/L (Light)
10 Single Arm Press R/L (Light)
10 Inchworm w/Box Jump every other rep
1 Rope Climb
1 Power Snatches (at workout weight)
1 Power Clean and Jerks (at workout weight)
2 Burpee Box Jump Overs (at workout height)
Metcon
Metcon (Time)
8 Sets
2 Rope Climb
4 Power Snatches (135/95)
6 Power Clean and Jerks (135/95)
12 Box Jump Overs (24"/20")
2 Rope Climb
4 Power Snatches (135/95)
6 Power Clean and Jerks (135/95)
12 Box Jump Overs (24"/20")
Metcon (Time)
10 Alternating Rounds with a Partner
20 Sit Ups
10 Single Dumbbell Devils Press (50/35)
20 Single Dumbbell Clean and Jerks (50/35)
Post Workout Mobility
Banded overhead distraction
Downward dog
Downward dog
if solo 7 rounds and half your reps!