6/10/22
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
2 Sets:
1:00 Ski
20 Step Back Lunge
1:00 Ski
20 Step Back Lunge
1 Set (at workout pace):
3 Cal Ski
20 Alt dbl DB Back Step Lunge (at workout weight)
3 Cal Ski
Metcon
Metcon (Time)
4 sets
25/20 Calorie Ski (OR Row)
40 dbl DB front rack Alt Back Step Lunges (50/35)
25/20 Calorie Ski (OR Row)
-Rest 1:1 between sets-
25/20 Calorie Ski (OR Row)
40 dbl DB front rack Alt Back Step Lunges (50/35)
25/20 Calorie Ski (OR Row)
-Rest 1:1 between sets-
*Sub 25/20 Calorie Row or Bike, OR 150 Double Under for Ski if needed
Finisher
Metcon
4 Rounds
10 Strict Pullups @ maintain quality -band if needed
10 Bent Over Barbell Row @ moderate weight – maintain quality
12 Supported Single Arm DB Row (each aide) @ moderate weight – maintain quality
15 Tricep Dips @ moderate weight
-Rest 3 min b/t round-
10 Strict Pullups @ maintain quality -band if needed
10 Bent Over Barbell Row @ moderate weight – maintain quality
12 Supported Single Arm DB Row (each aide) @ moderate weight – maintain quality
15 Tricep Dips @ moderate weight
-Rest 3 min b/t round-
Accessory
Metcon
25-20-15-10 Dual DB Sumo Deadlifts
:30 Glute Bridge Hold (can add band if you have it)
:30 Glute Bridge Hold (can add band if you have it)
Post Workout Mobility
1:00 Seated QL Stretch (each side)
1:00 Seal Stretch