5/20/21
Warm-up
Warm-up
1. Crossover Symmetry Activation Plus
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
3 Sets
1:00 on machine of choice
30 plate hops
15 tuck ups
30 single unders
4. Workout Prep
1 Set: (at workout pace)
20 double unders
10 ab-mat situps
OG (class and compete)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
Bodybuilding
Metcon (Weight)
5 sets
20 Barbell Curls (moderate)
30 Banded Tricep Extensions
20 Barbell Curls (moderate)
30 Banded Tricep Extensions
4 sets
25 Dumbbell Hammer Curls (both arms) (light)
25 Dumbbell Skull Crushers (both arms) (light)
4 Sets
30 Banded Bicep Curls
15 Single Arm Tricep Overhead Extensions (each arm) (light/moderate)
3 Sets
15 Dumbbell Curls (each arm) (light/moderate)
15 Dumbbell Tricep Kick Back Extensions (each arm) (light/moderate)
3 Sets
12 Strict Dips (on Bar or Rings)
12 Supinated Pull Strict Pull Ups
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