Time for EMOMs
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:
8/6 Calorie Bike Erg
8 Step Ups
8/6 Calorie Echo Bike
4 Strict Pull Ups
200m Jog
10-15’ Handstand Walk
8/6 Calorie Bike Erg
8 Step Ups
8/6 Calorie Echo Bike
4 Strict Pull Ups
200m Jog
10-15’ Handstand Walk
Metcon
Metcon (AMRAP – Rounds)
18 Minute EMOM
3 rounds
Minute 1: 150m Run
Minute 2: 10 Box Jumps (24"/20")
Minute 3: 150 M Run
Minute 4: 3 Muscle Ups
Minute 5: 150m Run
Minute 6: 25’ Handstand Walk
3 rounds
Minute 1: 150m Run
Minute 2: 10 Box Jumps (24"/20")
Minute 3: 150 M Run
Minute 4: 3 Muscle Ups
Minute 5: 150m Run
Minute 6: 25’ Handstand Walk
Strength
Back Squat (8-6-4-2)
Finisher
Metcon
3 Sets:
10 Single Arm Upright Row (Each Side)
15 Weighted Hip Bridges
10 Cat Cow Exercises
10 Single Arm Upright Row (Each Side)
15 Weighted Hip Bridges
10 Cat Cow Exercises
Post Workout Mobility
1:00 Pancake Stretch
1:00 Butterfly Stretch
1:00 Butterfly Stretch
6 Back Squat @ 65% (6.5/10 RPE)
4 Back Squat @ 75% (7.5/10 RPE)
2 Back Squat @ 85% (8.5/10 RPE)