3/26/22
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
5 Minutes Easy Echo Bike
-into-
3 sets
5 inch worms
5 single arm kb Russian swings (ea side)
5 single arm kb high pulls (ea side)
5 single arm kb press (ea side)
100m run
4. Workout Prep
1 set:
200m run
4 KB swings @ workout weight
100m run
4 hang KB snatches @wk weight (2 ea side)
50 m run
4 single arm KB thrusters @ wk weight (2 ea side)
OG (class and compete)
Metcon (Time)
For time:
800 meter run
42 Kettlebell swings (50/35)
400 meter run
30 hang KB snatches (50/35)
200 meter run
18 single arm kb thrusters (50/35) (9 each side)
800 meter run
42 Kettlebell swings (50/35)
400 meter run
30 hang KB snatches (50/35)
200 meter run
18 single arm kb thrusters (50/35) (9 each side)
*hang snatches do not have to be alternated….15 each arm
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