5/11
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 of Choice
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
10 Kip to Swing
10 Alt. Leg V Up
1:00 Cardio of Choice
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
10 Kip to Swing
10 Alt. Leg V Up
1 Set (at workout pace):
2 overhead squats (at workout weight)
3 V-ups
2 overhead squats (at workout weight)
3 Toes to bar
Metcon
Metcon (3 Rounds for reps)
3 Rounds
10 Overhead Squat (115/80)
20 GHD Sit Up (OR 40 Alt. Leg V-Up)
10 Overhead Squat (115/80)
20 Toes to Bar
10 Overhead Squat (115/80)
Rest 1:1
10 Overhead Squat (115/80)
20 GHD Sit Up (OR 40 Alt. Leg V-Up)
10 Overhead Squat (115/80)
20 Toes to Bar
10 Overhead Squat (115/80)
Rest 1:1
Finisher
Upper Body Anterior PUMP
Metcon
2-3 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Single DB Bench Press (each side) @ moderate weight – maintain quality
15 Ring Pushups @ light weight/moderate resistance – maintain control and quality
15 Standing Barbell Curl @ moderate weight – maintain quality
-Rest 2 min b/t round-
Metcon
3 Sets
12 Tempo Dumbbell Bent Over Rows (Each arm) (3 seconds up, 2 seconds down)
12 Dumbbell Bicep Curls (Each Arm)
12 Seated French Press
– rest 60-90s between-
12 Tempo Dumbbell Bent Over Rows (Each arm) (3 seconds up, 2 seconds down)
12 Dumbbell Bicep Curls (Each Arm)
12 Seated French Press
– rest 60-90s between-
Post Workout Mobility
1:00 Figure 4 Stretch (each side)
Rest Equal Parts