1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
8:00 Amrap
1:00 Assault bike (build in pace)
5 Updowns
5 Down dog/Seal Pose Transitions

2. Workout Prep
5/4 Calorie Assault Bike (workout pace)
4 Line Facing Burpees

15 CAP

21-15-9

Burpees W/ Plate to Overhead (45/25)

Sit-Ups

- Rest 2 mins

15-12-9

Burpee Pullups

Legs Over Plate

RX
7 min AMRAP
40/32 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
40 Line Facing Burpees
Max Calorie Assault Bike

RX+
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike

Scaling Idea:
5 min AMRAP
24/20 Cal Bike
Max Reps Up Downs
-rest 5:00-
5 min AMRAP
30 Up Downs
Max Cal Bike
 

7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Bar Facing Burpees
-rest 5:00-
7 min AMRAP
50 Bar Facing Burpees
Max Calorie Assault Bike

Accumulate 3 Mins Barbell OH Hold

95/65

4 rounds:

• 15 GHD Sit-ups
• 10 Ab wheels
• :45 sec Face up Chinese Plank
• 30yd Single DB Overhead Carry (Left– as heavy as possible)
• 30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

2 Rounds

30 Second Ring Support Hold

5 Arch to L-Sit on Floor

5 Kipping C2B Pull-Ups + 5 Ring Dips

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Tricep lacrosse ball smash (each side)