4/19

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:
1:00 Ski (10 Damper)
2-3 power snatches (at or close to workout weight)
4-6 Box Jump w/Step Down
-Then-
Build to Power Snatch weight.

1 Set (at workout pace):
2 Power Snatch (at workout weight)
2 Box Jump Overs (at workout height)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8 Power Snatches (115/80)
8 Box Jump Overs (24/20)

Strength
Metcon
4 Rounds

10 Barbell Bench Press @ 50-60% of 1rm or heavy single
7 1:1:2 Incline DB Bench @ moderate weight – maintain quality
12 Diamond Pushups @ light weight – maintain control and quality
10 Standing Alternating DB Curl (each side) + 10 Single DB Double Head Curl @ moderate weight – maintain quality

Finisher
Metcon
2 Sets:
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets-

Post Workout Mobility
1:00 Pancake Stretch
10 Alternating Scorpion Stretches

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