Marching on
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
2:00 Cardio of Choice
5 MedBall Goblet Squats
5 Medball Press
6 Alternating Leg Box Step Ups
4 Kettlebell Swings
:20 Handstand Hold
4 Shoulder taps
2:00 Cardio of Choice
5 MedBall Goblet Squats
5 Medball Press
6 Alternating Leg Box Step Ups
4 Kettlebell Swings
:20 Handstand Hold
4 Shoulder taps
Metcon
Metcon (Time)
24 Rounds Tag you’re it – Partner
100 M Run
5 Wall Ball Throws
5 AbMat Situps
5 Box Jumps
5 Handstand Push ups
5 Kettlebell Swings (53/35)
Finisher
Metcon
:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Upward Dog to Downward Dog Transitions
1:00 Hand Release Push Ups
1:00 Air Squats
:30 Russian Twists
:30 Cat Cows
:30 Plank
1:00 Alternating Lunge Elbow to the Floor
-Into-
3 Sets: @Easy Pace
:30 Jumping Jacks
:30 Bodyweight RDLs
1:00 Cossack Squats
1:00 Up Downs
-No Rest B/T Sets-
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Upward Dog to Downward Dog Transitions
1:00 Hand Release Push Ups
1:00 Air Squats
:30 Russian Twists
:30 Cat Cows
:30 Plank
1:00 Alternating Lunge Elbow to the Floor
-Into-
3 Sets: @Easy Pace
:30 Jumping Jacks
:30 Bodyweight RDLs
1:00 Cossack Squats
1:00 Up Downs
-No Rest B/T Sets-