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
3 rounds
200m Row
20 shoulder taps in push up plank
5 lateral box step ups (each side)
1 halfway rope climb
200m Row
20 shoulder taps in push up plank
5 lateral box step ups (each side)
1 halfway rope climb
Metcon
Metcon (Time)
40-30-20-10
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs
Strength
Clean (5×1)
1 Squat Clean x 5 sets @ 75-85% 1 RM Clean 5×1
Strength
You will do 3 sets of 2 reps of each movement (6 total deadlifts and 6 total bench presses)
We have laid out both below so you can score each for load
Deadlift (3×2)
Bench Press (2-2-2)
Finisher
Metcon
2 Sets:
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets-
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets-
Post Workout Mobility
:30 Chest Stretch (Each Side)
10 Alternating Scorpion Stretches (Total)
10 Alternating Scorpion Stretches (Total)