Hump Day Pump

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 Ski
10 Single Arm KB Thruster R/L (Light)
20 Alt. Leg V-Up
:30 Handstand Hold

1 Set
3 Ski Calories
3 Wall Balls (20/14) to 10’ Target
3 GHD Situps
10′ Handstand Walk

30:00 Cap
Metcon (Time)
For time:
Row or Ski (*Bike 7-15-23-30-45)
Wall Balls (20/14) to 10’ Target
GHD Situps/Double reps Alt. Leg V-Up
*60’ Handstand Walk after each round

STEADY! This is going to be a LONG GRIND approach 1st and 2nd round accordingly. The 40s and 50s are ⅔ of the workout so save your gas for those sets. Don’t Blow Your WoD in 30 seconds.

Ski: Smooth is fast here! Try to hold onto a 75-80% pacing the entire way. Initiate movement with your hips/torso and let the arms finish light and fast.

Wall Balls: You can break these early, if you need to ensure not spiking your heart rate. Quick, short rests can pay off later. Aim to really push your sets in the 50s.

GHDs: Smooth consistent reps the whole way is the aim. If you like these, you can keep your breath and heart rate under control, without blowing up. Rest quickly as needed and get right back to work!

Handstand walks: These will get difficult in later rounds. Try to keep your walking pace at a quicker pace to minimize time on your hands and to get back to the ski, where you can get your heart and breath rate back under control while still performing work.

Metcon (Weight)
2 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 Incline DB Bench @ moderate weight – maintain quality
12 Incline DB Chest Fly @ light weight – maintain control and quality
12 Ring Curls @ moderate weight – maintain quality

3 Sets
15 Single Leg Calf Raises (Each Side) (hold DB to scale up)
1:00 Wall Sit
-rest 1:00 between sets-

Post Workout Mobility
2:00 Pigeon Stretch (each side)
2:00 Couch Stretch (each side)
1:00 Leaning Tricep Stretch (each side)