Cardio is Hardio
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
200m Row
400m Bike or 200 Ski
*Build in pace each round.
200m Row
400m Bike or 200 Ski
*Build in pace each round.
Metcon
Metcon (Time)
Row
800m-600m-400m-200m
Ski
800m-600m-400m-200m
800m-600m-400m-200m
Ski
800m-600m-400m-200m
*Sub Bike for Ski
1600m-1200m-400m-400m
or
*100-80-60-40 Double Unders
or
*Run 800m-600m-400m-200m
Strength
Back Squat (5-4-3-2-1)
Finisher
Metcon
3 Rounds:
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
Post Workout Mobility
2:00 Pancake Stretch
1:00 Couch Stretch (Each Side)
1:00 Couch Stretch (Each Side)
-rest as needed-
4 Back Squat
-rest as needed-
3 Back Squat
-rest as needed-
2 Back Squat
-rest as needed-
1 Back Squat
*Build to heavy x 1