Mardi Gras
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 Sets
1:00 Ski/Row
:30 Handstand Hold
10 Kip-to-Swing
20 Alt. Leg V-Up
20 Step Back Lunge
1:00 Ski/Row
:30 Handstand Hold
10 Kip-to-Swing
20 Alt. Leg V-Up
20 Step Back Lunge
1 Set (at workout pace):
20’ Handstand Walk
5 Toes to bar
20’ Double Dumbbell/dbl Kettlebell Front Rack Walking Lunge (50/35 or 53/35)
5 Toes to bar
Metcon
Metcon (Time)
2 Sets:
50’ Handstand Walk (in 25’ sections)
15 Toes to bar
50’ Double Dumbbell or KB Front Rack Lunge (2x50s or 2×53’s/35s) (in 25’ sections)
15 Toes to bar
50’ Handstand Walk (in 25’ sections)
-Rest 1:1 b/t Sets-
50’ Handstand Walk (in 25’ sections)
15 Toes to bar
50’ Double Dumbbell or KB Front Rack Lunge (2x50s or 2×53’s/35s) (in 25’ sections)
15 Toes to bar
50’ Handstand Walk (in 25’ sections)
-Rest 1:1 b/t Sets-
Strength
Clean (1×1)
10:00 Hard Cap to find 1 RM Clean
Deadlift (5×4 (supersets w/ Bench))
Building
Bench Press (5×4 (Superset after Deadlift))
Building
Finisher
Metcon
3 Sets
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)
Post Workout Mobility
3:00 Child’s Pose
3:00 – 4:00 Optimal