Saint Patrick’s 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
400 M Run
10 Kettle Bell RDL’s
5 KB Swings
5 KB Goblet Squats
5 Tuck Ups
10 Kettle Bell RDL’s
5 KB Swings
5 KB Goblet Squats
5 Tuck Ups
Metcon (AMRAP – Rounds and Reps)
Grab your Lucky Buddy and let’s GOOOO
Amrap 22 (Split all but run)
400 M Run (Partner Run)
50 Handstand Push ups
50 Kettlebell Goblet Squats (53/35)
50 Kettlebell Swings (53/35)
50 Sit ups
Finisher
Metcon
3 Sets:
10 Dumbbell Single Arm Upright Rows (Each Side)
10 Dumbbell Single Arm Bicep Curls (Each Side)
1:00 Handstand Hold or Wall Sit Hold
10 Dumbbell Single Arm Upright Rows (Each Side)
10 Dumbbell Single Arm Bicep Curls (Each Side)
1:00 Handstand Hold or Wall Sit Hold