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
4 Rounds
10 Double DB Incline Row @ Moderate weight – maintain control and quality RPE 7
-Rest 1 minute-
12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality RPE 7
-Rest 1 minute-
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
-Rest 1-2 minutes b/t rounds-
1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 8+
-rest 30 seconds-
1 minute: Lateral Burpee over dumbbells
-rest 30 seconds-
1 minute: Toes to bar in unbroken sets of 8+
-rest 30 seconds-
2 minutes: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+
-rest 30 seconds-
2 minutes: Lateral Burpee over dumbbells
-rest 30 seconds-
2 minutes: Chest to Bar Pull Ups in unbroken sets of 4+
-rest 30 seconds-
1 minute: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 8+
-rest 30 seconds-
1 minute: Lateral Burpee over dumbbells
-rest 30 seconds-
1 minute: Toes to bar in unbroken sets of 8+
1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1 minute roll out trunk/abs with foam roller, sandbag, or medball
2 Sets
1:00 Cardio (moderate)
10 Single Arm High Pull (each side, moderate)
5 No Jump Burpee
10 Kip to Swing
20 Alt Leg V-Up
1 set (at workout pace):
2 Dumbbell Hang Power Cleans (at workout weight)
2 Burpee over dumbbells
4 Toes to bar