It Takes 2
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
1-2 Sets
1:00 Ski (easy to moderate)
8 V Push Ups(Pike Push Ups)
8/8 single arm dumbbell deadlift (light/moderate)
8/8 DB hang Snatch
1:00 Ski (easy to moderate)
8 V Push Ups(Pike Push Ups)
8/8 single arm dumbbell deadlift (light/moderate)
8/8 DB hang Snatch
1 Set: (at workout pace)
1 Rope Climb
3 Strict Handstand Push Up
4 alt DB snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 20
4 Rope Climbs (OR 8 Strict Pull Ups)
12 Strict Handstand Push Up
12 Alt Pistols
24 Dumbbell Alt Snatch (50/35)
4 Rope Climbs (OR 8 Strict Pull Ups)
12 Strict Handstand Push Up
12 Alt Pistols
24 Dumbbell Alt Snatch (50/35)
Finisher
Metcon
2 Rounds
15 Med Ball Abmat Situps
15 Hanging Knee Raise with Med Ball
15 Oblique twists with medball
:45 Sec Plank
:45 sec Side Plank (each side)
30 yd Banded KB Overhead Walk
*Rest as needed between sets.
Finisher
Metcon (Weight)
3 Sets
30 Second Farmers Carry Hold (2×50/35)
…immediately into…
100ft Farmers Carry (2×50/35)
30 Second Farmers Carry Hold (2×50/35)
…immediately into…
100ft Farmers Carry (2×50/35)
-rest 60-90 seconds between sets-
Post Workout Mobility
1:00 Leaning Tricep Stretch (each side)
1:00 Seal Stretch