Final Countdown till school

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

3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell (FS or BS) (3:1:2:1)

Tempo Back Squat ((3:0:2:0) 3×8)
first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top

**This should not exceed 50% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Pre-MetCon Warm-up
2 Sets
1:00 Ski (OR Cardio)
20 Alt. Leg V-Up
10 Kip to Swing
Practice butterfly or kipping.

1 set (at workout pace)
2 Toes To Bar into 2 Pull-Ups into 2 Chest To Bar Pull-Ups
*Kipping or Butterfly

Metcon (Time)
8 Toes To Bar into 6 Pull-Ups into 4 Chest To Bar Pull-Ups
*Choose Kipping or Butterfly
— goal is to go unbroken—

Toes To Bar: Get a good "meaty’" palm grip so you can engage larger muscles throughout complex. Start with a smaller kip so you can cycle a bit faster, saving the grip for the pullup portion.

Pull-Ups: Get chin just above bar and think about breathing through this skill to save some enudrance for the Chest To Bar.

Chest To Bar Pull Ups: Think about pulling bar down to you instead of you to the bar to gain max tension.

Metcon (Weight)
3 Sets
15 Single Dumbbell Calf Raises
10 Single Dumbbell Upright Rows (each side)
-rest 60 seconds-

Post Workout Mobility
1:00 Butterfly
1:00 Childs Pose
1:00 Couch Stretch (each side)