Dead of Summer
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
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:
2:00 dbl LaX ball lower back smash
3 Rounds
15 Banded Good Morning
10 Single Leg KB RDL R/L (Light-Moderate)
2:00 dbl LaX ball lower back smash
3 Rounds
15 Banded Good Morning
10 Single Leg KB RDL R/L (Light-Moderate)
Strength
10:00 Cap
Deadlift (5×2)
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
Pre-MetCon Warm-up
Warm-up
1:00 Bike
10 Inchworms
5 single arm dumbbell RDLs (each side) (moderate)
5 single arm dumbbell suitcase deadlifts (each side) (moderate)
10 Inchworms
5 single arm dumbbell RDLs (each side) (moderate)
5 single arm dumbbell suitcase deadlifts (each side) (moderate)
1 Set: (at workout pace)
3 Burpee Dumbbell Deadlift (at workout weight)
6/5 Calorie Bike
Metcon
15:00 Cap
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell or KB for Men who want to RX Deadlift (2x70s/50s)
*12/10 Calorie Assault Bike after each set (OR 10/8 Calorie Echo Bike, 12/10 Cal Row)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell or KB for Men who want to RX Deadlift (2x70s/50s)
*12/10 Calorie Assault Bike after each set (OR 10/8 Calorie Echo Bike, 12/10 Cal Row)
Finisher
Metcon (Weight)
3 Sets
10 Single Dumbbell Upright Tempo Rows (3 seconds up, 3 seconds down)
10 Crush Grip* Dumbbell Bicep Curls
10 Single Dumbbell Upright Tempo Rows (3 seconds up, 3 seconds down)
10 Crush Grip* Dumbbell Bicep Curls
*Crush Grip = holding 1 DB w/ both hands on each head
Post Workout Mobility
2 sets
1:00 Alternating Calf Stretch
1:00 Toe Touch Stretch
1:00 Alternating Calf Stretch
1:00 Toe Touch Stretch