Palindrome

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
5:00 Cardio of Choice
into
4 Scap Retractions
4 Kip Swings
4 Knee Raise
4 Single Arm DB Deadlift (each side)
4 Single Arm DB Clean (each side)
4 Burpees
2 Dumbbell Power Cleans (at workout weight)
2 Toes to Bar
2 Burpee Over Dumbbells

Metcon
9:00 Cap
Metcon (Time)
For Time:
3-6-9-12-15
Dumbbell Power Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbells

Strength
Metcon (Weight)
Power Clean to Parallel straight into a Front Squat 2-2-2-2-1
2 x 1 Power Clean to Parallel into Front Squat @70-75% of 1RM (7-8/10 RPE)
2x 1 Power Clean to Parallel into Front Squat @ 85-80%
1 Power Clean to Parallel into Front Squat x 2 x 2 sets @80-85% of 1RM (8-8.5/10 RPE)
1 Power Clean to Parallel into Front Squat @85-90% of 1RM (8.5-9/10 RPE)

Finisher
Metcon
2 Sets:
5 Turkish Get Ups (Each Side)
1:00 Side Plank (Each Side)

Post Workout Mobility
2:00 Child’s Pose
1:00 Seal Stretch

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