6/16
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
3 sets of 5-10 reps with lighter dumbbell Step Back Lunges as your primer
Strength
10:00 Time Cap
Front Rack Lunge (3×10)
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 6/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 7/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 8/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 7/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 8/10 RPE
Metcon
Partner
20:00 Cap
20:00 Cap
Metcon (Time)
2 Rounds
1000m Row
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
30 Burpee Over Rower
10 Power Cleans (185/125)
1000m Row
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
30 Burpee Over Rower
10 Power Cleans (185/125)
*Split evenly
Finisher
Metcon (Time)
2 Rounds:
50 foot Plate Pinch Carry (25/15)
20 Toes To Bar
50 foot Plate Pinch Carry (25/15)
20 Toes To Rings
50 foot Plate Pinch Carry (25/15)
50 foot Plate Pinch Carry (25/15)
20 Toes To Bar
50 foot Plate Pinch Carry (25/15)
20 Toes To Rings
50 foot Plate Pinch Carry (25/15)
*You will have a plate in each hand to "Pinch" Carry
Post Workout Mobility
2:00 Child’s Pose
1:00 Alternating Scorpion Stretch
2:00 Alternating Calf Stretch
1:00 Hamstring Stretch
1:00 Alternating Scorpion Stretch
2:00 Alternating Calf Stretch
1:00 Hamstring Stretch