6th day of 6th month

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

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 Ski
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
25 Single Under

1 set (at workout pace)
2 Overhead Squat (at workout weight)
10 Double Unders

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 Minutes
3-6-9-12…..
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats

Gymnastics
Metcon (Time)
Base percentage off of numbers from week one:

50% of your max 2 minute Pistol Squat
50 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way] –rest 60 seconds —

40% of your max 2 minute Pistol Squat
100 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way] –rest 60 seconds —

30% of your max 2 minute Pistol Squat
150 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way]

Scale: Toe Assist Pistol Squats

Finisher
Metcon (Weight)
3 Sets
10 Single DB Staggered Stance RDL (Each Side)
10 Single DB Step Back Lunge (Each Side)

Post Workout Mobility
1:00 Calf/achilles stretching
1:30 Pancake Stretch

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