Sea to Shining Sea

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
Deadlift:
3 Sets
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Strength
Deadlift (5×4)
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift

Pre-MetCon Warm-up
Warm-up
2 Sets
1:00 Row
:30 Handstand Hold
20 Step Back Lunge

1 set (at workout pace):
10 Dumbbell Front Rack Lunge (at workout weight)
25′ Handstand Walk

Metcon
Metcon (Distance)
Amrap 8
10-20-30-40-50-60…..
Dumbbell Front Rack Walking Lunge (2×50/35)
25’-50’-75’-100’-125’-150’….
Handstand Walk

Score is Handstand walk distance in feet

Gymnastics
Metcon
12 Minute EMOM:

Minute 1: 5-7 False Grip Ring Pull Ups
Minute 2: 10-12 Strict Ring Dips
Minute 3: 3-5 Kipping Ring Muscle Ups

Finisher
Metcon
3 Sets
10 Forearm Dumbbell Curls (each side)
5 Dumbbell Windmills (Each side)
-rest 60-90 seconds between sets-

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