4/22
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
3 Sets:
1:00 Cardio of Choice
10 Jumping Air Squat
-Then-
Build to Back Squat weight (225/155)
1:00 Cardio of Choice
10 Jumping Air Squat
-Then-
Build to Back Squat weight (225/155)
5/4 Calorie Bike Erg FAST
2 Back Squats (at workout weight)
Metcon
Metcon (4 Rounds for reps)
4 Sets (1 set every 5 Minutes)
20/16 Calorie Bike Erg SPRINT*
10 Back Squats (225/155)*
20/16 Calorie Bike Erg SPRINT*
10 Back Squats (225/155)*
*Sub 200m Run, 20/16 Calorie Row, Ski
*Back Squats are from rack
– Do NOT exceed 65% of 1 RM Back Squat
*Back Squats are from rack
– Do NOT exceed 65% of 1 RM Back Squat
Accessory
Metcon
3-4 Rounds
7 reps Single Arm KB Sit Ups (each side)
11 Deficit Pushups (moderate deficit)
11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
14 Single Dumbbell Waiter Hold Curl
14 Pulse Ups
21 Kettlebell Front Rack March Steps (each side)
7 reps Single Arm KB Sit Ups (each side)
11 Deficit Pushups (moderate deficit)
11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
14 Single Dumbbell Waiter Hold Curl
14 Pulse Ups
21 Kettlebell Front Rack March Steps (each side)
Finisher
Metcon
3 Sets:
10 Dumbbell Single Arm Bicep Curls (Each Side)
10 DB French Press
1:00 Wall Sit Hold
10 Dumbbell Single Arm Bicep Curls (Each Side)
10 DB French Press
1:00 Wall Sit Hold
Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch
Sub 2:00 Optimal
* Rest the remaining time of 5:00