1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 set:
1:00 Assault Bike (build in pace)
5 Muscle cleans (empty bar)
5 Front Squats (empty bar)
5 Inch Worms
10 Alternating V-Ups

2. Workout Prep
2 sets:
1 Wall Walk
3 Front Squats (build in weight)
5/4 Calorie Assault Bike (at workout pace)

AMRAP 30

Teams of 2

21 Box Jumps (24/20)

15 Burpee Pull-Ups

9 WBS (20/14)

25 Cap

Teams of 2 (1:1)
8 Rounds Each (16 Total)

RX
2 Wall Walks
9 Front Squats (75/55/45)
10/8 Cal Assault Bike

RX+
3 Wall Walks
9 Front Squats (95/65/55)
12/10 Cal Assault Bike

Scaling Idea:
3 Inch Worms
9 Dumbbell Front Squats (light)
10/8 Cal Bike

25 Cap

Teams of 2 (1:1)
8 Rounds (each)

4 Wall Walks
12 Front Squats (115/80)
15/12 Cal Assault

3 rounds

• 10 Overhead Plate Sit ups
• 20 Kettlebell Front Rack Marches (each side - as heavy as possible while form can be maintained)
• 30 Flutters Kicks (each side)

• 1 min couch stretch (each side)
• 1 min pigeon pose (each side)
• 1 min quad smash (each side)