June so soon???
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 Row
5 Inchworms
10 V-Ups
10 Hanging Scap Retractions
10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)
10 Single Arm DB Shoulder Press (Light/Moderate per Side)
1:00 Row
5 Inchworms
10 V-Ups
10 Hanging Scap Retractions
10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)
10 Single Arm DB Shoulder Press (Light/Moderate per Side)
1 Set (at workout pace):
2 Dumbbell Snatches (at workout weight)
2 Burpees over Dumbbell
2 Toes to bar
Metcon
Metcon (Time)
3 sets
20 Dumbbell Snatches (50/35)
20 Burpees over Dumbbell
20 Toes to bar
-Rest 2 Minutes between sets-
20 Dumbbell Snatches (50/35)
20 Burpees over Dumbbell
20 Toes to bar
-Rest 2 Minutes between sets-
Finisher
Metcon
3 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Standing DB Lateral Raise @ light weight
15 GHD Hip Extension
15 yd lateral band walk (each direction) @ moderate weight band
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Standing DB Lateral Raise @ light weight
15 GHD Hip Extension
15 yd lateral band walk (each direction) @ moderate weight band
Gymnastics
Metcon (AMRAP – Reps)
3 sets [total of 4 minutes and 30 seconds]:
90 Second AMRAP
30 second Assault Bike sprint (OR Echo Bike)
Max Pistol Squats
90 Second AMRAP
30 second Assault Bike sprint (OR Echo Bike)
Max Pistol Squats
–rest 4 minutes and 30 seconds —
[equal work/rest ratio]
3 sets [total of 4 minutes and 30 seconds]:
90 Second AMRAP
30 second Assault Bike sprint (OR Echo Bike)
Max Pistol Squats
*SCORE = Total Pistol Squats AND Calories combined.
Post Workout Mobility
1:00 Wrist Stretches
1:00 Cat Cow