4/27
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
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)
Strength
Back Squat (Low Bar) (5×3 [2])
Pre-MetCon Warm-up
Warm-up
2 sets
1:00 Row
10 Single Leg RDL R/L (No weight)
10 Ring Hanging Scap Retraction
10 Ring Kip to Swing
5 Ring Dip
-Then-
Warm up to Deadlift weight (315/225).
1:00 Row
10 Single Leg RDL R/L (No weight)
10 Ring Hanging Scap Retraction
10 Ring Kip to Swing
5 Ring Dip
-Then-
Warm up to Deadlift weight (315/225).
1 Set (at workout pace):
1 Deadlifts (at workout weight)
2 Bar Muscle Ups
Metcon
Metcon (Calories)
2 Sets: (1 set every 9 minutes)
AMRAP 3 Minutes
4-3-2-1
Deadlifts (315/225)
8-6-4-2
Bar Muscle Ups
*Max Calorie Ski/Row in remainder of 3 minutes
AMRAP 3 Minutes
4-3-2-1
Deadlifts (315/225)
8-6-4-2
Bar Muscle Ups
*Max Calorie Ski/Row in remainder of 3 minutes
Finisher
Metcon
2 Sets
15 Flutter Kicks (in hollow each side)
50ft dbl DB Overhead Carry
15 Arch Rocks
50ft Single DB Lunge
15 Flutter Kicks (in hollow each side)
50ft dbl DB Overhead Carry
15 Arch Rocks
50ft Single DB Lunge
Post Workout Mobility
1:00 Couch Stretch Left
1:00 Couch Stretch Right
1:00 Seal Stretch
1:00 Couch Stretch Right
1:00 Seal Stretch
pause :02 at bottom