Kindness 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
2:00 Cardio of Choice
3 sets
5 DB Single Leg RDL
5/5 Hang Clean
5/5 Push Press
Metcon
Metcon (Time)
Buy In
200 Double unders Split
into…
20 Rounds (Relay Style)
6 Alt DB Pull Across* (50/35)
8 Alt Pistol Squats
9 double DB Deadlift (50/35)
6 dbl DB Hang Power Clean
3 dbl DB Shoulder to Over Head
200 Double unders Split
into…
20 Rounds (Relay Style)
6 Alt DB Pull Across* (50/35)
8 Alt Pistol Squats
9 double DB Deadlift (50/35)
6 dbl DB Hang Power Clean
3 dbl DB Shoulder to Over Head
*In plank position grab dumb bell with from opposite side, pull to same side arm is pulling.
Finisher
Metcon
3 Sets
12 Plié (Sumo) Squats
12 Curtsey Squats (each side)
12 Cossack Squats
25′ Lateral banded Monster Walks (R/L)
25′ Banded Monster Walks (Forward/Backwards)
12 Plié (Sumo) Squats
12 Curtsey Squats (each side)
12 Cossack Squats
25′ Lateral banded Monster Walks (R/L)
25′ Banded Monster Walks (Forward/Backwards)