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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
10 Hanging Scap Retraction
10 Kip to Swing
2-3 Strict Pull Up
1:00 Cardio
10 Hanging Scap Retraction
10 Kip to Swing
2-3 Strict Pull Up
1 Set (at workout pace)
2 Strict Pull Ups (OR 2 Bar Muscle Ups)
1 Rope Climb
Metcon
Metcon (Time)
5 Rounds
15 Strict Pull Ups
3 Rope Climb (OR 15 Ring Rows OR 5 Muscle Ups)
15 Strict Pull Ups
3 Rope Climb (OR 15 Ring Rows OR 5 Muscle Ups)
Finisher
Metcon
4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
7 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 Standing DB Lateral Raise @ light/moderate weight
15 GHD Hip Raise
30yd DB Walking Lunge @ moderate weight
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
7 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 Standing DB Lateral Raise @ light/moderate weight
15 GHD Hip Raise
30yd DB Walking Lunge @ moderate weight