Rough Riders

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
2:00 Cardio of choice
3 Rounds
2 Wall Walks
4 Shouldertaps
10 Tuck ups
5 Kettlebell Deadlifts
5 Kettlebell Russian Swings

Metcon
Metcon (Time)
Partner WOD
1,000/800 M Row
into
2 Rounds
100′ Handstandwalks
40 Kettlebell Sumo Deadlift Hi Pulls
3 Rounds
30 Kettlebell Swings
40 Abmat Situps
4 Rounds
8 Wall Walks
40 Alt KB Hang Snatch

Strength
Clean and Jerk (2-2-1-1-1-1)
Clean & Jerk for load:
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 80%
1 rep @ 85%
– If you are feeling good during these waves, feel free to take it up to a max for the day.

Finisher
Metcon (Time)
3 sets
20 Hollow Rocks
10 Dumbbell Hammer Curls (each side)
10 Lateral Box Step Up (each side)

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