Aruba

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
1 set
1:00 Bike
10 Box Jump w/Step Down (24/20)
15 Banded Good Morning
10 Power Cleans

1 Set
3/2 Calorie Bike Erg SPRINT
2 Box Jumps (30/24)
1 Power Clean (155/105)

Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 18
30/24 Calorie Bike Erg SPRINT
20 Box Jumps (30/24)
10 Power Cleans (155/105)

Finisher
Metcon (Weight)
For Quality:
10 Ring Pushups
10 Chin-ups
12 Tricep Dips
12 Standing Barbell Curl
12 Overhead Plate Situps
12 Pulse-ups
7 Alligator Rolls (each direction)(Hollow to Arch Position)
15 KB Front Rack Marches (each side)

Gymnastics
Metcon (Distance)
3 sets:
In a 90 second window:
8 Ring MuscleUps
Max effort Plate "Pinch" Carry 25/15 [use one plate in each hand] -no rest between each set- (Begin the 2nd set at the 90 second mark, and 3rd set at the 3 minute mark)

SCORE = distance in feet Plate Pinch Carry

Post Workout Mobility
1:00 Seal Stretch
1:00 Alternating Scorpion Stretch
1:00 Alternating Calf Stretch

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