Cupid Shuffle

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
4:00 minute Cardio (build from easy to moderate)
-then-
1 Set
10 Single arm Dumbbell Suitcase Deadlifts (each side) (light/moderate)
0:30 Handstand Hold
15 banded good mornings
10 Calorie Bike (OR Row) (Fast)

1 Set (at workout pace):
4/3 Calorie Bike Erg (OR Calorie Row)
4 Deadlift (225/155)
15’ Handstand Walk

Metcon
28:00 time cap
Metcon (Time)
2 Sets:
15-12-9
Calorie Row (OR 150-125-100m Run)
Deadlift (225/155)
-rest 1:1 b/t Sets-
-then-
40/30 Calorie Row (OR 400m Run)
200’ Handstand Walk

Strength
Back Squat (4×5 @83%)

Finisher
Metcon
Superset:
2 Sets:
A1. 10 Dumbbell Single Leg RDL (Each Side)
A2. 10 Single Arm Dumbbell Strict Press (Each Side)

*Rest :30 B/T Sets.
**Superset means you will perform A1 (both legs), rest :30, perform A2 (Both arms), rest :30 x2 sets.

Post Workout Mobility
2:00 Couch Stretch (each side)

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