WARM-UP -
Hip Halo Warmup

-into-
6 min AMRAP

30-second Bike
5 Single Dumbbell Deadlift
(each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs

WORKOUT PREP-
2 sets

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

-into-
3 sets

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

-into-
3 sets:

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
3 sets:

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

-into-
3 sets:

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
7:00 AMRAP

WARM-UP -
3:00 Machine (easy pace)

-into-
Burgener Warm-Up (Clean) +

Skill Transfer (if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up

-into-
3 sets: