This Land is your Land

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

1-2 Sets
1:00 Row (eash to moderate)
10 Kip to Swing
20 Alt. Leg V-Up
Build to Squat Clean weights.

1 Set (at workout pace):
2 Toes To Bar
1 Squat Cleans (95/65)
1 Squat Cleans (135/95)
1 Squat Cleans (185/125)
1 Squat Cleans (225/155)

20:00 Total Cap
(*set EMOM timer for 4 sets of 5:00)
*if you get the work done under the time cap for each couplet, immediately move onto the next. If you get caught by the time cap your score is reps total, if you finish the workout then your score is time.
Metcon (Time)
3 rounds
10 Toes To Bar
10 Squat Cleans (95/65)
Straight into

3 rounds
10 Toes To Bar
8 Squat Cleans (135/95)

3 rounds
10 Toes To Bar
6 Squat Cleans (185/125)

3 rounds
10 Toes To Bar
4 Squat Cleans (225/155)

Toes to Bar: This will end up being a lot of toes to bar so pace accordingly. You have time to break these up as needed, if you maintain short rests. Be disciplined on the clock with these and you can be successful!
Squat cleans:1st 2 weights should be light and easy to knock out 10 in under a minute if you need to. The 3rd weight shouldn’t exceed 70% of 1RM and 4th weight not over 85% of 1RM

Metcon (Weight)
2 Rounds

10 Alt. Incline DB Bench (each side) @ moderate weight – maintain quality
10 Reverse Grip Barbell Bench Press @ moderate weight – maintain quality
15 Resistance Band Chest Fly – High to Low @ light weight – maintain control and quality
12 Standing Barbell Curl @ moderate weight – maintain quality
*Rest as needed between rounds.

Metcon (Weight)
3 Sets
10 Double Dumbbell Lateral Step Ups (Each Leg)
10 Supinated Grip Double Dumbbell Bent Over Row w/ a Pause at the top
-rest 60 seconds between sets-

Score = weight of 2 DBs – if you used 2 50’s the score would be 100

Post Workout Mobility
2 sets
:30 Chest Stretch
1:00 Alternating Calf Stretch
1:00 Toe Touch Stretch
1:00 Couch Stretch/side