Rough Riders Mount UP

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
1-2 Sets
1:00 Cardio of Choice
10 Inchworms
10 Handstand Position Scap Retractions
15 Banded Good Morning
-Then-
Build to Deadlift weight.

1 Set (at workout pace):
20 Double Unders
4 Strict Handstand Pushups
5 Deadlifts (225/155)

Metcon
24:00 (emom 1:30 for 16 rounds)
Metcon (AMRAP – Rounds and Reps)
Partner:
Amrap 24* (10 abmat Situp start of every 1:30)
100 Double Unders (split)
50 deadlifts (225/155) (split)
20 Strict Handstand Push Ups (split)

Finisher
Metcon (Weight)
3 Sets:
10 Single Dumbbell Hammer Curl (Each Side)
10 Single Dumbbell Upright Row (Each Side)
– Rest 60 seconds between sets –

Post Workout Mobility
1:00 Calf/achilles stretching
1:00 Couch Stretch (R/L)
10 Lunge Elbow to the Floor Stretch with Rotation (Each side)

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