3/17/22
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. 3 rounds:
1,000m of rowling with partner (switch every 250m)
Alternating Kettlebell press for being over or under
OG (class and compete)
Metcon (Time)
Teams of 2:
500-400-300-200-100 meter row (each)
Partner will hold Kettlebells in the front rack (2×53/2×35)
500-400-300-200-100 meter row (each)
Partner will hold Kettlebells in the front rack (2×53/2×35)
5 Burpee penalty for each drop of kettlebells
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