WARM-UP -
3 Rounds
10 Banded Pull Aparts
10 Banded Shoulder Press

-into-
6 min AMRAP

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

-into-
8:00 AMRAP

25ft walking lunge
(bodyweight - build across)
5 Kip Swings
5 Dumbbell Deadlifts
3 DB Hang Power Cleans
1 Dumbbell Power Clean

WARM-UP -
Banded 7’s + Hip Halo

-into-
8:00 Amrap

WARM-UP -
Burgener Warm Up Clean +
Skill Transfer (15:00)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Clean + 3x

WARM-UP -
10:00 AMRAP
60-second Air Bike (30 easy,
20 mod, 10 fast)
10-second Handstand Hold
3 Inch Worms
10 Deadbugs
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build-in
pace)
1 Wall Walk

Hip Halo Warm Up

-into-
2 sets

10 PVC Pass Throughs
5 PVC Overhead Squats

-into-
6 min AMRAP

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 -
Banded 7’s

-into-
3 sets: