National Panda Day
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
20/16 Calorie Row (easy to moderate)
10 Standing Banded Arch Hollows
16 Hanging Shrugs
8 Kips
2 Strict Pull Ups
10 Standing Banded Arch Hollows
16 Hanging Shrugs
8 Kips
2 Strict Pull Ups
3. Workout Prep
1 Set (at workout pace):
4 Pull Ups
3 Chest to bar Pull Ups
2 Bar Muscle Ups
4/3 Calorie Row
Metcon
17:00 Time Cap
Metcon (Time)
54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row
Strength
Back Squat (4×2)
x 2 Back Squat
* Build to a heavy double for the day
Finisher
Metcon
3 Sets:
10-15 Bent Over Single Arm Rows (Each Side)
15 Single Leg Calf Raises (Each Side)
:45 Side Plank Hold (Each Side)
10-15 Bent Over Single Arm Rows (Each Side)
15 Single Leg Calf Raises (Each Side)
:45 Side Plank Hold (Each Side)
Post Workout Mobility
1:00 Toe Touch Stretch
1:30 Pancake Stretch
1:30 Pancake Stretch