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

1:00 Row
25 Single Under
20 Alt. Leg V-Up
15 Banded Air Squat
5 Wall Balls (at workout weight)
15 Double Unders
5 Toes to Bar

Metcon (Time)
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders

14:00 Time Cap
10-12 Optimal
Front Rack Box Squat (5×3)
Set up a box at a height such that you are able to Front Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep

3 Front Rack Box Squats x 5 sets @ 6-7/10 on RPE Scale
* Rest as needed between sets *
Tempo Bench Press (4×5 (4:0:3:0) )
On bench, arms extended with barbell above. Perform the prescribe number and tempo

4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 65% of 1RM Bench Press
***Trend towards going too light and actually holding the tempo over going too heavy

3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)

Post Workout Mobility
:30 Upward Dog Stretch
:30 Downward Dog Stretch
2:00 Frog Stretch