WARM-UP -
8:00 AMRAP
45-second Air Bike
8 Box Step Ups
4 Up Down + Get Overs
10 Banded Pass throughs
WORKOUT PREP -
1 set:
5/4 Calorie Air Bike
2 Burpee Box Get Overs
5/4 Calorie Air Bike

WARM-UP -
2:00 Jump Rope

-into-
5 Roll and Reach

5 Inch Worms

5 Snatch Deadlifts (PVC-
empty bar)

4 Hang Muscle Snatch (PVC-
empty bar)

3 Hang power Snatch (PVC-
empty bar)

WARM-UP -
2:00 Machine:

-into-
8:00 AMRAP

2 sets:
10 Banded Pull Ups
10 Dynamic Squat Stretches

-into-
8:00 AMRAP

WARM-UP -
2:00 Jump Rope

-into-
5 Roll and Reach

5 Inch Worms

5 Snatch Deadlifts (PVC-
empty bar)

4 Hang Muscle Snatch (PVC-
empty bar)

3 Hang Power Snatch (PVC-
empty bar)

WARM-UP -
3:00 Machine

-into-
6:00 AMRAP

WARM-UP -
2:00 Bike

-into-
Hip Halo

-into-
7:00 AMRAP

Coach's Choice 

Hip Halo Warm Up

-into-
8:00 AMRAP

30-second Row
10 Cossacks
5 Pike Push Ups
10 Box Step Ups
3 Back Squats (Build in
weight)
STRENGTH -
Back Squat
10@55%
5@65%
5@75%
5+@85%