6/2
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 Rounds
300m Row (moderate)
10 Single Arm Kettlebell Thruster R/L (Light-Moderate)
:30 Handstand Hold
300m Row (moderate)
10 Single Arm Kettlebell Thruster R/L (Light-Moderate)
:30 Handstand Hold
1 Set (at workout pace):
5/4 Calorie Row
25 Wall Balls (at workout weight) (all to 10’’)
15’ Handstand Walk
Metcon
Metcon (Time)
4 sets (1 set every 5 minutes)
25 Wall Balls (20/14) (all to 10’’)
25/20 Cal Row
5 Wall Walks
25 Wall Balls (20/14) (all to 10’’)
25/20 Cal Row
5 Wall Walks
-then, straight into-
4 Sets:
25/20 Calorie Row
-Rest 1:1 between sets-
Finisher
Metcon (Weight)
2 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press (each side) @ moderate weight
12 DB Snow Angel Raise @ light weight
20 Russian Kettlebell Swing @ heavy weight
7 DB Stepback Lunges (each side) @ moderate weight
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press (each side) @ moderate weight
12 DB Snow Angel Raise @ light weight
20 Russian Kettlebell Swing @ heavy weight
7 DB Stepback Lunges (each side) @ moderate weight
Accessory
Metcon (Weight)
Single Leg Strength Work:
3 Sets for QUALITY (add DB to scale up)
10 Lateral Box Step Ups (each side) – keep foot on box
10 Single Leg RDL (each side)
-rest as needed between sets-
3 Sets for QUALITY (add DB to scale up)
10 Lateral Box Step Ups (each side) – keep foot on box
10 Single Leg RDL (each side)
-rest as needed between sets-
Post Workout Mobility
1:00 Alternating Calf Stretch
1:00 of Deadbug Floor Angels