It Takes Two
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
Metcon
Metcon (Time)
Partner – Split Reps evenly
100 Box Jumps
100 Air Squats
100 Kettlebell Swings (53/35)
100 Sit Ups
100 Alternating Kettlebell Overhead Step Back Lunges (Total)
100 Push Ups
100 Box Jumps
100 Air Squats
100 Kettlebell Swings (53/35)
100 Sit Ups
100 Alternating Kettlebell Overhead Step Back Lunges (Total)
100 Push Ups
Finisher
Metcon
3 Sets:
10 Lateral Box Step Up (each side)
10 Single Leg Hip Bridge (each side)
10 Upright Row (each side)
10 Lateral Box Step Up (each side)
10 Single Leg Hip Bridge (each side)
10 Upright Row (each side)