5/20
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
1-2 Sets:
1:00 Row
10 Wall Ball Thrusters
10 Kettblebell Sumo Deadlift High Pull
1:00 Row
10 Wall Ball Thrusters
10 Kettblebell Sumo Deadlift High Pull
1 Set (at workout pace)
5 Wall Balls (20/14)
5 Kettlebell Sumo High Pulls (53/35)
5 Wall Balls )
Metcon
Metcon (Time)
3 rounds
25 Wall Balls (20/14)
25 Sumo Deadlift High Pulls (53/35)
-rest 1:1-
3 rounds
20 Wall Balls
20 Sumo Deadlift High Pulls (53/35)
25 Wall Balls (20/14)
25 Sumo Deadlift High Pulls (53/35)
-rest 1:1-
3 rounds
20 Wall Balls
20 Sumo Deadlift High Pulls (53/35)
Finisher
Metcon
4 Rounds
12 DB Good Mornings @ moderate weight – maintain quality
15 Band Pull Through @ heavy weight band
15 Standing Barbell Calf Raise @ moderate weight
12 DB Good Mornings @ moderate weight – maintain quality
15 Band Pull Through @ heavy weight band
15 Standing Barbell Calf Raise @ moderate weight
-Rest 2 min b/t round-
Metcon
EMOM X 15
1. 10 Double DB Renegade Rows (total) (2x 50/35)
2. 12 Single DB Seated Z-Press (6 each) (lighter weight)**
3. 40 Double Unders (2x Single Unders)
1. 10 Double DB Renegade Rows (total) (2x 50/35)
2. 12 Single DB Seated Z-Press (6 each) (lighter weight)**
3. 40 Double Unders (2x Single Unders)
Post Workout Mobility
1:00 Child’s Pose
1:00 Alternating Calf Stretch
1:00 of Deadbug Floor Angels