May the 4th be with you
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
3 Sets
10 Light Weight Dumbbell Bench Press
10 Light Weight Dumbbell Bench Press
Strength
Bench Press (5-5-4-4-4)
Pre-MetCon Warm-up
Warm-up
3 ROUNDS
10/8 Cal Erg
5 Power Cleans (at ascending weight)
15 Standing Banded IY
10 hanging scap retractions
3-5 strict pull ups
10/8 Cal Erg
5 Power Cleans (at ascending weight)
15 Standing Banded IY
10 hanging scap retractions
3-5 strict pull ups
1 Set (at workout pace):
1 Power Clean (at workout weight)
2 Bar Muscle Ups
5/4 Cal Row, Bike, Ski
Metcon
Metcon (3 Rounds for reps)
3 Rounds
AMRAP 2:00
3 Power Cleans (225/155)*
10 Bar Muscle Ups
Max Cal Erg
-Rest 4 Minutes between sets-
AMRAP 2:00
3 Power Cleans (225/155)*
10 Bar Muscle Ups
Max Cal Erg
-Rest 4 Minutes between sets-
Power Cleans: These can be quick singles or touch’n go. Hold a good position for each, especially with your flat and braced back. Don’t use over 80% of 1RM Power Clean.
Bar Muscle Ups: Unbroken is great! No more than 3 sets. Keep these smooth and utilize that kip!
ERG Cals: Hammer down here! Don’t slow and hold 85-90%+ pace!
You have to finish strong to get that calorie count!
Post Workout Mobility
:30 Chest Stretch (R)
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
5 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
4 Bench Press @ 9/10 RPE
4 Bench Press @ 10/10 RPE