28 Days till Mardi Gras
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
2 Sets
1:00 Row (10 Damper)
:30 Handstand Hold
1:00 Row (10 Damper)
:30 Handstand Hold
Workout Prep
1 Set (at workout pace):
25’ Handstand Walk
Row 250m
25′ Handstand Walk
Metcon
Metcon (Time)
6 Sets:
25’ Handstand Walk
Row 250m
25’ Handstand Walk
-rest 1:1 b/t sets-
25’ Handstand Walk
Row 250m
25’ Handstand Walk
-rest 1:1 b/t sets-
Strength
Back Squat (5×4 @70%)
Power Snatch (3×10)
Pick a weight to be cycled (all 10 Touch and Go)
add weight each set
add weight each set
Deadlift (4×10 60-65%)
Starting at 60%
Ending set at 65%
Ending set at 65%
– In between sets perform 5 tall box jumps
Finisher
Metcon
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)
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
2:00 Pancake Stretch
2:00 Frog Stretch
2:00 Frog Stretch
Sub 2:00 Optimal