Jump Ball

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
1 Set
50 Single Unders
25 Plate Hops
10 goblet squats ((light/moderate)
10 goblet push presses (light/moderate)
5 Jumping Air squats

1 Set (at workout pace):
21 Double Unders
7 Wall Balls (20/14)

Metcon
6:00 (1:00 rest)
4:00 Optimal (rest for remaining time)
Metcon (2 Rounds for reps)
2 Sets (1 Set every 7 minutes)
150 Double Unders
50 Wall Balls (20/14)

Strength
Power Clean + Push Jerk (4-4-3-3)
– Catch the Power Clean at Parallel with a 1-second pause in receiving position –
2 sets x 2 Power Clean + 2 Push Jerk @78% of 1RM Clean
2sets x 2 Power Clean + 1 Push Jerk @81% of 1RM Clean

Finisher
Metcon
3 Sets:
10 Windmills (Each Side)
10 Hammer Curls (Each Side)
10 Cat Cow

Post Workout Mobility
1:00 Pancake Stretch
10 Alternating Scorpion Stretches

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