4/10/2021
Warm-up
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
OR Banded 7s – perform 7 reps of each movement
2. Mayhem 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
3. Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes (Steady movement through the following):
1:00 row
10 lateral box step overs
10 goblet squat thrusters
10 hanging knee raises
OG (class and compete)
Metcon (Time)
Teams of 2
30 rounds
2 Squat Snatch (155/105) (1 each)
4 Synchro Toes to Bar
8 Synchro Box Step Ups
30 rounds
2 Squat Snatch (155/105) (1 each)
4 Synchro Toes to Bar
8 Synchro Box Step Ups
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