WARM-UP -
8:00 AMRAP
:15 sec Air Bike (Arms)
:15 sec Air Bike (Legs)
:15 sec Air Bike (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike
WARM-UP -
3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under
number is equal to synchro
penalty burpees (max 5 reps
each penalty)
-into-
3 min AMRAP
WARM-UP -
3:00 Machine (Start slow and
build pace)
- into -
3 rounds
20 Plate Hops
10 Banded Squats (Hip-
Cycle)
WARM-UP -
Hip Halo Warm Up
-into-
8:00 Amrap
WARM-UP -
Tabata: :20 on, :10 off
6 sets each of:
Jogging
Rowing
Up Downs
WORKOUT PREP -
1 set
100m Run (at workout pace)
100m Row (at workout pace)
1 Burpee Broad Jump
1 Line Facing Burpee
WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo Warm
Up
8 min AMRAP
6 Deadlifts
5 Hang Power Cleans
4 Shoulder to Overhead
(empty barbell)
3 Bodyweight Rows (OR Ring
Rows)
2 Low Bar Muscle Transition