1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
6 min AMRAP
30 sec single/double unders
3 Single Arm DB Shoulder to Overhead (each side)
3 Lunge Steps (each side) w/ DB racked on shoulder
10 Sit Ups (focus on leg extension)

2. Workout Prep
2 sets
10 Double Unders
10ft Single Arm Overhead Lunge (set 1, Right arm/ set 2, Left arm)
5 GHD’s

20 CAP

Teams Of 2 | Rx+ Solo

90-60-30 Cal Row

60-40-20 KBS (53/35)

30-20-10 Box Jump (24/20)

16 CAP

RX
80-60-40 Double Unders
150-100-50ft Single Arm Overhead Dumbbell Lunge (35/25)

• 25 Stick Sit Ups after each set of lunges

RX+
100-75-50 Double Unders
150-100-50ft Single Arm Overhead Dumbbell Lunge (50/35)

• 25 GHD’s after each set of lunges

Scaling Idea:
100-75-50 Single Unders
150-100-50ft Walking Lunge

• 25 Sit Ups after each set of lunges

16 CAP

150-100-50 Double Unders
150-100-50ft Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s after each set of lunges

10:00
Rope Climb Practice
-OR-
5 sets (New set every 2:00)
3 Rope Climbs

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min calf stretch against wall (each side)
• 1 min foam roll upper back