June 27th

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
Back Squat:
2 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)

Strength
Metcon (Weight)
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6/10 RPE Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 7/10 RPE Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE Back Squat

Pre-MetCon Warm-up
Warm-up
2 Sets
1:00 Row (moderate)
10 Inchworm w/Push Up
10 Box Jump w/Step Down
10 PVC Pass Through
10 PVC Overhead Squat
-Then-
Build to Overhead Squat weight.

1 set (at workout pace)
2 Burpee Box Jump Overs (at workout height)
2 Overhead Squats (at workout weight)

Metcon
9:00 Time Cap
Metcon (Time)
21-15-9
Burpee Box Jump Overs (24/20)
Overhead Squats (135/95)

Finisher
Metcon
50 Russian Twists (L+R=1)
50 Flutter Kicks (L+R=1)
50 Russian Twists (L+R=1)

Post Workout Mobility
2:00 Pigeon Stretch (each side)
2:00 Couch Stretch (each side)

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