National Almond Day
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 Set
1:00 Jog
10 Kip to Swing
5 Negative Strict Handstand Push Up
1:00 Jog
10 Kip to Swing
5 Negative Strict Handstand Push Up
1 Set (at workout pace):
100m Run
4 Toes to Bar
2 Strict Handstand Push Ups
Metcon
Metcon (Time)
2 Sets
200m Run
20 Toes to Bar
200m Run
10 Strict Handstand Push Ups
200m Run
-Rest 1:1 b/t sets-
200m Run
20 Toes to Bar
200m Run
10 Strict Handstand Push Ups
200m Run
-Rest 1:1 b/t sets-
Strength
Back Squat (5-4-3-2)
5@65%
4@70%
3@75%
2@80%
4@70%
3@75%
2@80%
Finisher
Metcon
2 rounds:
30 Clam Shells (R/L)
30 Fire Hydrants (R/L)
30 Donkey Kicks (R/L)
30 Clam Shells (R/L)
30 Fire Hydrants (R/L)
30 Donkey Kicks (R/L)
Post Workout Mobility
2 rounds:
10 Alt Scorpion Stretches (Total)
:30 Seal Stretch
10 Alt Scorpion Stretches (Total)
:30 Seal Stretch
21:00 Total Time