Friday 25th

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
Warm-up
2:00 Cardio of choice
10/10 DB Single Leg/Single Arm RDL
10/10 Upright Row
10/10 Press
10/10 Overhead Squat
10 Alt Vups

Metcon
Semi Semi
25 Time Cap
Metcon (Time)
25 dumbbell shoulder-to-overheads
25 dumbbell deadlifts
50 Situps
50 single-arm dumbbell overhead squats
50 Situps
25 dumbbell deadlifts
25 dumbbell shoulder-to-overheads

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Strength
Heaving Snatch Balance (2-2-2-1)
2 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
– rest 60 sec
1 Heaving Snatch Balance

* Build to a heavy for the day

Finisher
Metcon
3 Rounds:
1:00 Plank Hold
15 Glute Bridges
30 Russian Twists
-Rest 1:00 B/T Sets-

Post Workout Mobility
:30 Upward Dog Stretch
:30 Downward Dog Stretch
2:00 Frog Stretch

Menu