Keep Climbing
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
1 Set
1:00 Bike (OR Cardio)
15 Banded Good Morning
5 Box Jump w/Step Down
-Then-
Build to Deadlift weight (155/105.
1:00 Bike (OR Cardio)
15 Banded Good Morning
5 Box Jump w/Step Down
-Then-
Build to Deadlift weight (155/105.
1 Set: (at workout pace)
4 Deadlifts (155/105)
2 Box Jumps (24/20)
6 Calorie Bike Erg (OR Cardio)
Metcon
Interval time clock – 7 sets with 1:30 work/1:30 Rest
Metcon (7 Rounds for reps)
7 sets
Every 1:30
16 Deadlifts (155/105)
8 Box Jumps (24/20)
Max Calorie Bike Erg
-Rest 1:30 b/w sets
Every 1:30
16 Deadlifts (155/105)
8 Box Jumps (24/20)
Max Calorie Bike Erg
-Rest 1:30 b/w sets
minimum of 10/8 Bike Cals
*Sub another machine for max calories row and ski cal – Min of 15/12 cals
*Sub another machine for max calories row and ski cal – Min of 15/12 cals
Finisher
Metcon (Weight)
3 Rounds
10 – Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 DB Bench @ moderate weight – maintain quality
12 Resistance Band Chest Fly – High to Low @ light resistance – maintain control and quality
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality
Accessory
Metcon
3 Sets
10 Seated Double Dumbbell Curl to Press
10 Box/Chair Dips
– rest as needed between sets-
10 Seated Double Dumbbell Curl to Press
10 Box/Chair Dips
– rest as needed between sets-
Gymnastics
Metcon (Time)
12 Minute EMOM
odd minute: 1 Legless Rope Climbs
even minute: 2 Rope Climbs [using legs]
*If you do not have Legless, you will do 6 Rope Pull-Ups [seated]