“Weighting” it Out
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
1:00 Cardio of Choice
10 Cossack Squats
10 Jumping Lunges
20 Single Unders
Empty Barbell
4 RDLs
4 Clean pulls
4 Muscle Cleans
1:00 Cardio of Choice
10 Cossack Squats
10 Jumping Lunges
20 Single Unders
Empty Barbell
4 RDLs
4 Clean pulls
4 Muscle Cleans
Metcon
Metcon (Time)
Relay Partner*
16 Rounds (8/Athlete)
16 Rounds (8/Athlete)
A1
16 Double Unders
10 Alt Pistols
6 Deadlfits (135/95)
4 Hang Power Cleans
While A1 works A2 Overhead Plate Hold (25/15#)
Finisher