4/14
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
2 sets
1:00 Cardio of Choice
20 Single Unders
4 Tuck Ups
6 Alt Jump Lunges
4 Overhead DB Press
1:00 Cardio of Choice
20 Single Unders
4 Tuck Ups
6 Alt Jump Lunges
4 Overhead DB Press
1 sets
20 double unders
6 Abmat Situps
4 Overhead lunge
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 4:00 for 6 rounds(split evenly)
50 Double Unders
30 AbMat Situps
16 Dbl DB Overhead Lunges
Max Synchro Air Squats w/ remaining time
50 Double Unders
30 AbMat Situps
16 Dbl DB Overhead Lunges
Max Synchro Air Squats w/ remaining time