6/8/22
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
15 Banded Good Morning
10 Inchworm w/Push Up
10 Box Jump w/Step Down
-Then-
Build to deadlift weight.
1:00 Row
15 Banded Good Morning
10 Inchworm w/Push Up
10 Box Jump w/Step Down
-Then-
Build to deadlift weight.
1 Set (at workout pace):
2 Deadlifts (at workout weight)
2 Burpee Box Jump Overs (at workout height)
Metcon
Metcon (Time)
6 Sets:
10 Deadlifts (275/185)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
10 Deadlifts (275/185)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
Finisher
Metcon
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality
15 Flat Bench DB Chest Fly@ light weight – maintain control and quality
12 DB Preacher Curl (each side)@ light weight – maintain quality
-Rest 3 min b/t rounds-
Accessory
Metcon (Time)
Chipper:
80 Flutter Kicks (L+R=1)
60 Lying Heel Taps (L+R=1)
40 Sit ups
20 Tuck Ups
80 Flutter Kicks (L+R=1)
60 Lying Heel Taps (L+R=1)
40 Sit ups
20 Tuck Ups
Post Workout Mobility
1:00 Pigeon Stretch (each side)
1:00 Child’s Pose
1:00 Seal Stretch
1:00 Child’s Pose
1:00 Seal Stretch
Sub 1:00 Optimal