Cinco de Mayo – Grab a Partner Olé
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
1 Set
1:00 Cardio (easy/moderate) (your choice)
30 single unders
20 plate hops
10 goblet squats (moderate)
5 jumping air squats
10-20 second bar hang
1:00 Cardio (easy/moderate) (your choice)
30 single unders
20 plate hops
10 goblet squats (moderate)
5 jumping air squats
10-20 second bar hang
1 Set (at workout pace):
20 double unders
10 Wall Balls (at workout weight)
Metcon
22:00 Time Cap
Metcon (Time)
400 Double Unders (split as desired)
200 Wall Balls (20/14) (split as desired)
Every 2:00 Both Partners 5 Abmat Sit Ups
200 Wall Balls (20/14) (split as desired)
Every 2:00 Both Partners 5 Abmat Sit Ups
Finisher
Metcon
4 Rounds
10 Banded Lat Pulldowns – maintain quality
10 Seated Neutral Grip Banded Row @ moderate weight – maintain quality
15 Single Arm Standing Tricep DB French Press (each side) @ moderate weight
-Rest 2-3 minutes (or less) between rounds-
10 Banded Lat Pulldowns – maintain quality
10 Seated Neutral Grip Banded Row @ moderate weight – maintain quality
15 Single Arm Standing Tricep DB French Press (each side) @ moderate weight
-Rest 2-3 minutes (or less) between rounds-
Metcon
25-20-15-10 Dual DB Sumo Deadlifts
:30 Glute Bridge Hold (can add band if you have it)
:30 Glute Bridge Hold (can add band if you have it)
Gymnastics
Metcon (Time)
Max effort hang on rig with NO grips or tape on bar.
Post Workout Mobility
1:00 Couch Stretch (Each Side)
1:00 Pigeon Stretch (Each Side)
1:00 Chest Stretch (Each Side)
1:00 Pigeon Stretch (Each Side)
1:00 Chest Stretch (Each Side)