Run and deadlifts
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
5 Kang Squats
10 Cossack Squats
5 Jumping Squats
10 Cossack Squats
5 Jumping Squats
Strength
Back Box Squat (5-5-5-5)
Set up a box at a height such that you are able to Back Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
5-10-15-20-25….
Deadlifts (275/185)
200m-400m-600m-800m-1000m….
Run
5-10-15-20-25….
Deadlifts (275/185)
200m-400m-600m-800m-1000m….
Run
10m Run = 1 Rep
Strength
Bench Press (5-5-5-5-5)
5 Bench Press (heavy) @ 7/10 RPE
30 Second AMRAP of Push Ups
Rest as needed
30 Second AMRAP of Push Ups
Rest as needed
5 Bench Press (heavy) @ 7.5/10 RPE
30 Second AMRAP of Push Ups
Rest as needed
5 Bench Press (heavy) @ 8/10 RPE
30 Second AMRAP of Push Ups
Rest as needed
5 Bench Press (heavy) @ 8.5/10 RPE
30 Second AMRAP of Push Ups
Rest as needed
5 Bench Press (heavy) @ 9/10 RPE
30 Second AMRAP of Push Ups
Finisher
Metcon
3 Rounds:
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)
15 Bent Over Dumbbell Rows (Each Side)
10 Tempo Goblet Squats (5 second negative, stand up fast)
Post Workout Mobility
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
5 Parallel Box Squats @ 7/10 RPE
5 Parallel Box Squats @ 8/10 RPE
5 Parallel Box Squats @ 9/10 RPE
5 Parallel Box Squats @ 10/10 RPE