Pre Class: Roll – Ham/ Glute/ IT/ Qaud/ Calf/ Lat
Warm Up:
1. Core Temp:
a. 3:00-5:00 minute light jog
2. Mobility/ Dynamic Flex:
a. Super Lunge 5xE
b. Ankle Walk + Ankle Circles: 4×20 yds + 10 circles each direction
c. Active Pigeon or Z Stretch: 30 sec E
d. Wall Clock: 30 sec E
e. Straight Leg March: 5xE
3. Activation Series: 2 Rounds
a. Wall Slides x 10
b. Bird Dog: x 10 E
d. Plank: 30-60 sec
Strength:
Deadlift: 10@Bar, 8@50%, 6@60%, 3@70% – every 1:30
2@80%, 1@85%, 1@90%, 1@95%, 2 x 1 @ 95+% – Max Single for Day – Every 3:00
MetCon: 9 Min AMRAP
– 6 Front Squat @ 135/95
– 9 Shoulder to Overhead @ 135/95
– 12 Ring Dips
Accessory:
– DB RDL: 3 x 12
Recovery:
– Anchored Banded Ham
– Twisted Cross
– Puppy