Grab A Partner
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
2:00 Cardio of Choice
into…
25′
Inchworms
Zombie Walks
Floor Scoops
Burpee Broad Jump
Hi Knees
Butt Kickers
Quad Stretch
Spiderman w Twist
into…
25′
Inchworms
Zombie Walks
Floor Scoops
Burpee Broad Jump
Hi Knees
Butt Kickers
Quad Stretch
Spiderman w Twist
Warm-up
2 Rounds
5 Box Jumps
5 Hang Power Clean
5 Scap Retractions
5 Kip Swing
2 Pull Ups
5 Box Jumps
5 Hang Power Clean
5 Scap Retractions
5 Kip Swing
2 Pull Ups
Metcon
Give it all you Squat (AMRAP – Reps)
Amrap 21
Alternating Partner
P1:
10 Box Jump Overs (24/20)
10 Hang Power Cleans (95/65)
10 Pull Ups
Alternating Partner
P1:
10 Box Jump Overs (24/20)
10 Hang Power Cleans (95/65)
10 Pull Ups
P2: Max Out Air Squats
*Score is total Air Squats
Finisher
Metcon
3 Sets:
10 Half Kneeling Single Arm Dumbbell Press (Each Side)
10 Birddogs (Each Side)
10 Half Kneeling Single Arm Dumbbell Press (Each Side)
10 Birddogs (Each Side)
Post Workout Mobility
2:00 Overhead Banded Distraction