WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Row
10 Single Dumbbell High Pulls
(each)
5 Bench Press (empty bar-
build across sets)
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
WARM-UP -
Burgener Warm Up (10-15 mins)
(Snatch) + Skill Transfer (if time
allows)
* 10 minutes with a PVC or Empty
Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Snatch + 3x Hang
WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
10 Single Arm Dumbbell
Upright Row (each)
5 Bench Press (empty bar-
build across sets)
WARM-UP -
2 sets:
1:00 Row Arms Only (legs
fully extended)
1:00 Row Legs Only (Arms
fully extended)
1:00 Row (regular)
WORKOUT PREP -
2 sets:
20-second Row (Build in
pace)
10-second Rest
WARM-UP -
2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-
moderate)
WARM-UP -
Hip Halo Warm-Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
Hip Halo + Banded 7s
-into-
10:00 AMRAP
5 Inchworms
5 Kip Swings
5 Single Arm Ring Rows
(each)
3 Muscle Snatch (empty bar)
3 Snatch Push Press + 3
Overhead Squats (empty bar)
2x50ft Shuttle Run