Gobble Gobble
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 sets
10 single leg squat to box per side
3 :05 Bottom of Squat Front Rack w/ Barbell (Keep Eye straight ahead, Elbows high)
10 single leg squat to box per side
3 :05 Bottom of Squat Front Rack w/ Barbell (Keep Eye straight ahead, Elbows high)
Strength
Front Box Squat (4×3)
Set up a box at a height such that you are able to Front Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep
Pre-MetCon Warm-up
Warm-up
9/7 Calorie Row
3 Burpee Box Jump Overs
3 Burpee Box Jump Overs
Metcon
Metcon (4 Rounds for reps)
4 Sets (1 Set Every 6:00)
21/17 Calorie Row OR Ski
11 Burpee Box Jump Overs (24/20)
15/12 Calorie Row OR Ski
11 Burpee Box Jump Overs (24/20)
9/7 Calorie Row OR Ski
21/17 Calorie Row OR Ski
11 Burpee Box Jump Overs (24/20)
15/12 Calorie Row OR Ski
11 Burpee Box Jump Overs (24/20)
9/7 Calorie Row OR Ski
Finisher
Metcon
3 Rounds:
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
15 Banded Pull Aparts
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
Post Workout Mobility
2:00 Pigeon Pose/side
3:00-4:00 Optimal