**1. Movement Prep/Activation and Increasing Heart Rate**

30 Banded Side Steps

Banded 7's
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forwarding leg
10 yd butt kickers
10 yd high knees
* If you have time go through more of the Hinshaw Warm Up *

**2. Workout Prep**
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats

AMRAP 13

20 Situps | RX+ GHD

10 Burpees

5x25 Bear Crawl | RX+ 50ft HSW

Half Murph

32 CAP

800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

RX+ = Weighted

Max OH Hold (95/65/55)

• 1 min Seal Pose
• 1 min Bicep stretch on wall
• 1 min Tricep lacrosse ball smash (each side)