Temperature rising

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
Step Back Lunge
3 Sets
10 Lateral Box Step Up R/L
20 Step Back Lunge
10 Air Squat
Front Rack Lunge (6-4-2-2)
6 Front Rack Lunges (3/leg) @ 6/10 RPE
4 Front Rack Lunges (2/leg) @ 7/10 RPE
2 Front Rack Lunges (1/ leg) @ 8/10 RPE
2 Front Rack Lunges (1/leg) @ 9/10 RPE
2 Front Rack Lunges (1/leg) @ 10/10 RPE

Pre-MetCon Warm-up
Warm-up
2 Sets
:30 Ski
10 Barbell Clean Pulls
10 Cossack Squats
10 Alt Back Lunge
5 Handstand Scap Retractions
-Then-
Build to Power Clean weight (135/95).

1 Set (at workout pace):
4 Alt Pistol Squats
2 Strict Handstand Push ups
2 Power Cleans (at workout weight)

Partner Workout
Metcon (Time)
For time
Accumulate 120 Power Cleans (135/95)**
Start Every 2:00
8 Alt Pistol Squats/Athlete
8 Strict Handstand Push ups (10 Kipping HSPU (Divide as needed)

Gymnastics
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
*If you cannot go unbroken each round you need to redo that round.
You need to rest enough to complete EVERY round unbroken.

Accessory
Metcon (Weight)
3 Sets:
Select a weight that allows you to complete each set unbroken.
15 Heel Elevated Dumbbell Goblet Squats
10 Single Dumbbell Curtsy Lunges (Dumbbell in goblet position) – total reps
5 – 1 and 1/4 Dumbbell Goblet Squats
-rest 60 seconds-

Post Workout Mobility
1:00 Child’s Pose
1:00 Alternating Scorpion Stretch
1:00 Hamstring Stretch

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