Two Step

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
5 Tall Box Jumps
20 Alternating Jumping Lunges
10 Dumbbell Alternating Strict Press (10 reps total)

Strength
Tempo Back Squat (3×3 (3:2:3:1))
first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top

Do NOT exceed 65% of 1 RM Back Squat

Pre-MetCon Warm-up
Warm-up
3 sets:
6 V Push Ups
6 Single Arm Dumbbell Front Rack Step Back Lunges (light/moderate) (each side)

1 Set (at workout pace):
15’ Dumbbell Front Rack Lunge (at workout weight)
3 Strict Handstand Push ups

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
25’ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Handstand Push ups

Every 5’ of lunges = 1 rep

Finisher
Metcon
3 Sets:
10 Suitcase Deadlifts (each side)
15 Single Leg Calf Raises (each side)
20 Hip Bridges

Post Workout Mobility
2:00 Pancake Stretch
1:00 Couch Stretch (Each Side)

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