WARM-UP -
3 sets:
10 Banded Pull Aparts
10 Banded Good Mornings

-into-
3 sets:

1:00 Machine
5 Muscle Snatch
5 Muscle Clean + Shoulder
Press
3 Inch Worms
10 Alt. V-Ups

WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
Warmup

-into-
8:00 AMRAP

WARM-UP -
2 sets:
10 Roll and Reach
10 Dynamic Squat Stretch

-into-
8 min AMRAP

WARM-UP -
3 min Air Bike

-into-
3 sets

WARM-UP -
Every 45 seconds for 5 sets:
125m Row
- into -
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
STRENGTH -

WARM-UP -
8:00 AMRAP
30-Second Row with Legs
Only
30-Second Row with Arms
Only
30-Second Jump Rope
5 Up Downs + Seal Pose

WORKOUT PREP-
1 set:

WARM-UP -
4 sets
Tabata Row (20 seconds
on/10 seconds off)
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps +
TorsoTwist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder
Press

WARM-UP -
3 sets
10 Banded Pull Aparts
10 Banded Chest Flys

-into-
7:00 AMRAP

3 Shuttle Runs
8 Handstand Shoulder Taps
against the wall

3 Bench Press (empty bar-
build across sets)

WARM-UP -
Tabata: (6 sets)
20 sec on/10 sec off Air Bike
-into3 sets:
10 Roll and Reach
10 Box Step Ups
3 Deadlifts (empty bar-build
across sets)
3 Inch Worms
STRENGTH -
5 sets x 3 Deadlifts @80% of Heavy