1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
30-second Row (build in pace)
30-second Run
10m Sled Push (empty)
10 Alternating V-Ups

2. Workout Prep
- With Partner -
3 sets:
5/4 Calorie Row (each/build in pace)
10m Sled Push (each/ build in weight)

32 CAP
Teams of 2

100-80-60-40-20
Calorie Row
100-80-60-40-20m
Synchro Air Squats
*Female Calories (80-64-48-32-16)

Toes to Bar: Week 3 Day 2

Take turns with a partner and rotate to the next station when complete.

Station 1:
Advanced: Accumulate 100 Active Shrugs with 10/5lb Dumbbell between legs
Intermediate: Accumulate 100 Active Shrugs
Beginner: Accumulate 60 Active Shrugs

Station 2:
Advanced: Accumulate 60 V Ups
Intermediate: Accumulate 50 V Ups
Beginner: Accumulate 40 Alternating Leg V Ups

Station 3:
Advanced: Accumulate 3 minute L Sit [use boxes or paralllettes]
Intermediate: Accumulate 2 minute L Sit [use boxes or paralllettes]
Beginner: Accumulate 2 minute Support Tuck Hold [use boxes or parallettes]

4 Rounds

• 10 Seated Double DB Shoulder Press @ Moderate weight – maintain control and quality
• 12 Standing DB Lateral Raise @ moderate weight – maintain quality
• 10 Seated Alternating DB Hammer Curl (each side) @ moderate weight – maintain quality
• 10 Single Arm DB Kickback (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)