Friendly Fun Fitness
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
1:00 Bike (moderate)
1 halfway up rope climb
10 hanging scap retractions, 5 kip to swing
10 goblet step back lunges (light)
10 goblet squats (light)
1 halfway up rope climb
10 hanging scap retractions, 5 kip to swing
10 goblet step back lunges (light)
10 goblet squats (light)
1 Set (at workout pace):
1 Rope Climb (Each)
15ft Front Rack Double Dumbbell Walking Lunge (at workout weight) (Each)
2 Handstand Push Up
8/5 Cal Row
3 Double Dumbbell Squats (at workout weight) (Each)
Metcon
35:00 Time Cap
Metcon (Time)
Partner Workout
6 – 50ft Front Rack Double Dumbbell Walking Lunge (2×50/35)*
50 Handstand Push Up
4 Rope Climbs
100/80 Cal Row
4 Rope Climbs
50 Handstand Push Ups
100 Double Dumbbell Squats (2×50/35)
6 – 50ft Front Rack Double Dumbbell Walking Lunge (2×50/35)*
50 Handstand Push Up
4 Rope Climbs
100/80 Cal Row
4 Rope Climbs
50 Handstand Push Ups
100 Double Dumbbell Squats (2×50/35)
Each Partner does 150′ Lunges (50′ at a time)
Finisher
Metcon
5:00 Pistol Progression Work:
-Single leg squat from on top of box to floor
-Single leg squat to box
-Single leg rig assisted pistol (hanging onto rig/doorway for balance)
-Single leg squat from on top of box to floor
-Single leg squat to box
-Single leg rig assisted pistol (hanging onto rig/doorway for balance)
Metcon
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Alternating Cossack Squats
1:00 Alternating Lunge Elbow to The Floor
1:00 Air Squats
:30 Thoracic Rotations (R/L)
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 High Knees
:30 Mountain Climbers
1:00 Step Back Lunges
1:00 Burpees
-No Rest B/T Sets-
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Alternating Cossack Squats
1:00 Alternating Lunge Elbow to The Floor
1:00 Air Squats
:30 Thoracic Rotations (R/L)
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 High Knees
:30 Mountain Climbers
1:00 Step Back Lunges
1:00 Burpees
-No Rest B/T Sets-