Dancing in the Rain
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
250m Ski OR Row
10 Inchworms
10 Box Jumps with Step Down
10 Inchworms
10 Box Jumps with Step Down
1 Set (at workout pace):
5/4 Calorie Ski (OR 5/4 Calorie Row OR 50m Run)
2 Burpee Box Jump Overs (24"/20")
Metcon
Metcon (Time)
AMRAP 2 Minutes
12/10 Calorie Ski (OR 12/10 Calorie Row OR 150m Run)
100 Burpee Box Jump Overs (24"/20")
-Rest 1 minutes between sets-
* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.
12/10 Calorie Ski (OR 12/10 Calorie Row OR 150m Run)
100 Burpee Box Jump Overs (24"/20")
-Rest 1 minutes between sets-
* Continue with 2 mins on/1 min off until 100 Burpee Box Jump Overs are completed.
Strength
Back Squat (5×5)
70% of 1 RM
Finisher
Metcon
3 Sets:
10-15 Bent Over Single Arm Rows (Each Side)
15 Single Leg Calf Raises (Each Side)
:45 Side Plank Hold (Each Side)
10-15 Bent Over Single Arm Rows (Each Side)
15 Single Leg Calf Raises (Each Side)
:45 Side Plank Hold (Each Side)
Post Workout Mobility
1:00 Couch Stretch (Each Side)
2:00 Child’s Pose
2:00 Child’s Pose