4/7

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 Sets:
1:30 Row
5 Half Bottom Burpees
5 Spiderman Lunge Stretch (each side)
4 Shoulder taps
3 Hang Clean pulls
3 Muscle Clean

1 Set (at workout pace):
4 Synchro Bar Facing Burpees
4 Abmat Situps
3 Power Cleans
1 Strict Handstand Push up

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner Workout
Amrap 25
30 AbMat Sit UPs
10 Synchro Bar Facing Burpees
30 Squat Cleans (135/95)
10 Strict Handstand Push ups

Finisher
Metcon
2 rounds:
1:00 Plank
20 Deadbugs (Controlled)
20 Flutter Kicks
1:00 Superman Hold

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