Ides of March Eve

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
Hinshaw Run Warmup
25′
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)

Side step out and back
Side step jumping jack out and back

Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk

Seated Arms Only Run Motion (:40 to build speed through arms)
Standing Heels down Arms Only Run Motion (:40 to build speed through arms)

Warm-up
Warm-up
60-yard shuttle Run (5 yards, 10 yards, 15 yards) (moderate speed)
10 air squats, 5 Push Ups
5 Deadlifts (ascending weight)

1 Set (at workout pace):
10-yard shuttle sprint (5 yards)
5 Wall balls (at workout weight)
2 Deadlifts (at workout weight)

Metcon
2:00 Time Cap Each Set
Sub 1:30 Optimal
Total Cap 22:00
Metcon (Time)
6 Sets
60-yard shuttle sprint (5 yards, 10 yards, 15 yards) (15′, 30′, 45′)
20 Wall balls (20/14)
5 Deadlifts (275/185)
-rest 1:1 b/t sets-

Strength
Snatch High Pull + Power Snatch + Snatch (3 x (1+1))
from the ground; perform the number of each movement as prescribed

1 Snatch High Pull + 1 Snatch @ 75-80% (OR 7.5-8/10 RPE) 1 RM Snatch
1 Snatch High Pull + 1 Snatch @ 80-85% (OR 8-8.5/10 RPE) 1 RM Snatch
1 Snatch High Pull + 1 Snatch @ 85+% (OR 8.5/10 RPE) 1 RM Snatch

Finisher
Metcon
3 Sets:
20 Glute Bridges
10-15 Bulgarian Split Squats (Each Side)
10 Birddogs (Each Side)

Post Workout Mobility
2:00 Frog Stretch

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