Warmup 

Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 set:
1:00 Row
10 Alternating Dumbbell Clean and Jerks
5 Lunge Steps (each side)
5 Deadlifts (empty bar - build across sets)

Warmup 

Warm Up

Warmup 

Warmup 

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warmup
-into-
8:00 AMRAP
30 sec machine
3 Bench Press (empty bar - build across)
10 Walking Lunge Steps
 

Warmup 

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
3 sets:
5 Inch Worms
10 Suitcases
10 Iron Cross
10 Scorpions 
5 Deadlifts (empty bar- build across sets) 

2 x 5 deadlifts @85%

Warmup