2 to Tango
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
2:00 Cardio of Choice
25′
Inchworms
Spiderman w/ Twist
Quad Stretch
Floor Scoops
Zombie Walks
25′
Inchworms
Spiderman w/ Twist
Quad Stretch
Floor Scoops
Zombie Walks
into…
5 Barbell RDLs
3 Clean Pulls
3 Clean High Pulls
3 Power Cleans
3 Burpees
3 Shoulder taps
Metcon
Metcon (Time)
40 Rounds (Alternating Partner)
3 Strict Handstand Push Up
1 Power Clean (185/125)
3 Bar facing Burpees
Finisher
Metcon
4 sets
10 Bulgarian Split Squat (each side)
10 Hip Bridges
10 Lateral Step-up w/ Kickback
10 Bulgarian Split Squat (each side)
10 Hip Bridges
10 Lateral Step-up w/ Kickback
-Rest as needed b/t sets and reps-
Post Workout Mobility
2:00 Child’s Pose