4/13
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
Strength
Metcon (AMRAP – Reps)
5 set of 10 Double DB Bench Press + :30 Max Barbell Push Press (95/55)
Warm-up
Warm-up
10 Calorie Erg
50ft Single Arm Dumbbell/Kettlebell Ovehead Carry (moderate) (each side)
10 Calorie Bike Erg (Moderate pace)
0:30 Practicing Free standing Handstand Holds
50ft Single Arm Dumbbell/Kettlebell Ovehead Carry (moderate) (each side)
10 Calorie Bike Erg (Moderate pace)
0:30 Practicing Free standing Handstand Holds
1 Set (at workout pace):
5/4 Calorie Erg
15ft Handstand Walk
Metcon
Metcon (Time)
For Time:
60/52 – 50/40 – 40/32 – 30/24 – 20/16 – 10/8
Calorie ERG of choice
*50ft Handstand Walk after each set
60/52 – 50/40 – 40/32 – 30/24 – 20/16 – 10/8
Calorie ERG of choice
*50ft Handstand Walk after each set
Finisher
Metcon
3 Sets:
10 Windmills (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Bent Over Dumbbell Rows (Each Side)
10 Windmills (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Bent Over Dumbbell Rows (Each Side)
Post Workout Mobility
10 Alternating Scorpion Stretches