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

2 Sets:
1:00 Run (easy to moderate)
4 Overhead Squats, 4 Thrusters (start at light weight and build)
5 inchworm into box step up
4 Power Cleans (start at light weight and build)
8 Hanging Ring Scap Retractions, 4 Kip to Swing, 1-2 Muscle Ups
Build to starting weight for barbells

1 Set (at workout pace):
2 Overhead Squats (at workout weight)
2 Burpee Box Jump Overs (at workout height)
2 Thrusters (at workout weight)
2 Power Cleans (at workout weight)
2 Muscle Ups
Run 50m

25:00 Cap
Metcon (Time)
For time:
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (115/80)
10 Power Cleans (165/110)
7 Muscle Ups
Run 1000m
7 Muscle Ups
10 Power Cleans (165/110)
10 Thrusters (115/80)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (115/80)

* Overhead Squats* These are heavier overhead squats. When you’re fresh at the beginning of the workout, work to complete unbroken. At the end, be mindful that you’re going to be tired so really focus on bracing your core here. Looking for 1-2 sets in that final 10.

Burpee Box Jump Overs 10 doesnt seem like a lot, but do NOT come out hot on the first set of these, find a comfortable pace that allows you to keep your heart rate controlled. Smooth and Steady here – especially at the end of this workout.

* Thrusters* These are heavier thrusters as well. To stay in control of this workout, we recommend breaking these up into 2 sets. Either 6 and 4 or 5 and 5 are great approaches.

* Power Cleans* get moving on quick singles. No more than 5 seconds of rest between each rep.

* Muscle Ups* If you feel super proficient in muscle ups, you can knock these out unbroken, but if you know these are going to fatigue you quickly, break them up early on. Remember you have 10 more when you get back from your run!

* Run* PACE THIS RUN. You still have an entire second part of this workout left. Focus on breathing and just keep moving.

Metcon (Weight)
2 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 (arms above Alt arms 1:1: then both arms down and up) DB Bench @ moderate weight – maintain quality
12 Flat Bench DB Chest Fly @ light weight – maintain control and quality
12 Standing Alternating DB Curl
(each side)@ moderate weight – maintain quality

Post Workout Mobility
2:00 Pigeon Stretch (each side)
2:00 Couch Stretch (each side)
1:00 Butterfly Stretch
1:00 Alternating Calf Stretch