Let’s get Physical
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
Sally Squats half Push ups
2:00 Cardio of choice
5 Russian Push Ups
5 Tempo Air Squats [3 2 3 1]
into
4 Empty Barbell Sumo Deadlift High Pulls
4 Empty Barbell Kang Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 24* (Start of Every 3 Minutes 5 AbMat Situps)
20/16 Cal Row
40 Back Squats (95/65)
30 Sumo Deadlift High Pulls (95/65)
20 Push Ups
20/16 Cal Row
40 Back Squats (95/65)
30 Sumo Deadlift High Pulls (95/65)
20 Push Ups
Finisher
Metcon
3 Sets
10 Weighted Hip Bridges
10/10 Fire Hydrants
10/10 Clam Shells
10/10 Cossack Squats
10 Sumo Plié Squats
10 Weighted Hip Bridges
10/10 Fire Hydrants
10/10 Clam Shells
10/10 Cossack Squats
10 Sumo Plié Squats
Post Workout Mobility
20 Alt Scorpion