End of March

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

into 2 sets
20 Single Unders
5 Scap Retractions
5 Kip Swings
5 Inchworms
6 Handstand Shoulder taps
5 Tuck ups

Metcon
Metcon (Time)
Partners

For time:
Run 200m/Athlete (OR 20/16 Cal Row)*
20 Toes to Bar
150 Double Unders
50 Push Ups
Run 200m/Athlete (OR 20/16 Cal Row)
20 Toes to Bar
150 Double Unders
100 Abmat Situps
200 m/Athlete (20/16 Cal Row)
20 Toes to Bar
150 Double Unders
30 Handstand Pushups
200m/athlete (20/16 Cal Row)
20 Toes to Bar
150 Double Under
20 Strict Handstand Push Ups

Finisher
Metcon
3 sets
21’s Bicep Curls (Barbell or DB)
12 Strict Press
12 Skull Crushers

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