How High
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
5 Barbell Kang Squats
10 Cossack Squats
10 Single Leg RDL’s
5 Barbell Kang Squats
10 Cossack Squats
10 Single Leg RDL’s
Strength
Tempo on Back Squat
Back Box Squat (5-5-5-5-5 [:05 temp down])
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
5 Tempo Below Parallel Box Squats @ 6/10 RPE
5 Tempo Below Parallel Box Squats @ 7/10 RPE
5 Tempo Below Parallel Box Squats @ 8/10 RPE
5 Tempo Below Parallel Box Squats @ 9/10 RPE
5 Tempo Below Parallel Box Squats @ 10/10 RPE
*The tempo is 5 seconds down, pause at the bottom, explode up
5 Tempo Below Parallel Box Squats @ 7/10 RPE
5 Tempo Below Parallel Box Squats @ 8/10 RPE
5 Tempo Below Parallel Box Squats @ 9/10 RPE
5 Tempo Below Parallel Box Squats @ 10/10 RPE
*The tempo is 5 seconds down, pause at the bottom, explode up
Pre-MetCon Warm-up
Warm-up
8-12 Minutes Moving Through:
1:00 Jog
20 Alt. Leg V-Up
:30 Handstand Hold
1:00 Jog
20 Alt. Leg V-Up
:30 Handstand Hold
1 Set (at workout pace):
100m Run
3 Toes to bar
3 Strict Handstand Push Up
Metcon
4:00 Cap each Set
sub 3:00 Optimal
sub 3:00 Optimal
Metcon (Time)
5 Sets
200m Run
8 Toes to bar
10 Strict Handstand Push Up
200m Run
Rest 1:1
200m Run
8 Toes to bar
10 Strict Handstand Push Up
200m Run
Rest 1:1
Post Workout Mobility
1:30 Pigeon Stretch (Each Side)
1:30 Hamstring Stretch (Each Side)
1:30 Hamstring Stretch (Each Side)