WARM-UP -
8:00 AMRAP
5 Dynamic Squat Stretches
5 Wall Balls (light)
10 Box Step Ups
5 GHDs (or V-Ups)
10 Ring Rows
WORKOUT PREP -
2 sets:
5 Wall Balls
3 Box Jumps
5 GHD’s
1 Rope Climb (half way)

2:00 Machine

-into-
8:00 AMRAP

Hip Halo Warm Up

-into-
6:00 AMRAP

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
8:00 AMRAP

WARM-UP -
Banded 7’s

-into-
8:00 AMRAP

WARM-UP -
2:00 Machine

-into-
7:00 AMRAP

10 Walking Lunge Steps
10 Cossack Squats

5 Med Ball Clean (practice-
light weight)

WARM-UP -
2:00 Machine

-into-
8:00 AMRAP

WARM-UP -
3:00 Air Bike (:30 easy, :20
mod, :10 fast)

-into-
5:00 AMRAP

Hip Halo Warm-Up

-into-
8:00 AMRAP