Partner Thursday
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 Jog
1:00 Ski (OR Cardio of choice)
:30 Handstand Hold
1:00 Jog
1:00 Ski (OR Cardio of choice)
:30 Handstand Hold
1 Set (at workout pace):
100m run
6/5 Calorie Ski (OR Machine Available)
20’ Handstand walk
Metcon
Metcon (Time)
4 Rounds
300m run (together)
60/48 Cal Erg (split as desired)
100’ Handstand walk (split as desired)
60 Alt Body Weight Lunges (split as desired)
300m run (together)
60/48 Cal Erg (split as desired)
100’ Handstand walk (split as desired)
60 Alt Body Weight Lunges (split as desired)
Finisher
Metcon
3 sets For Quality:
7 Single Arm KB Situp Left
7 Single Arm KB Situp Right
10 Pulse Ups
10 Landmine Windmills (each side)
10 Standing Banded Pallof Press (each side)
60 sec plank
*Rest 2:00 b/t sets
7 Single Arm KB Situp Left
7 Single Arm KB Situp Right
10 Pulse Ups
10 Landmine Windmills (each side)
10 Standing Banded Pallof Press (each side)
60 sec plank
*Rest 2:00 b/t sets
Metcon
3 Sets
15 Single DB Skull Crusher (laying on floor)
20 Crush Grip DB Floor Press
15 Single DB Skull Crusher (laying on floor)
20 Crush Grip DB Floor Press
Post Workout Mobility
2:00 Couch Stretch (each side)