Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
### 1. [Hinshaw Warm up](https://www.youtube.com/watch?v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE)
## Hinshaw warm-up written out
Perform each drill for 10m out, then walk back
1. High knee karaoke (over, over, walk, walk)
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)
20m out walk back
11. Side step out and back
12. Side step jumping jack out and back
Sitting
13. Sitting arm swing (Elbow down and back) 20 sec
14. Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
15. Toes out walk
16. Toes in walk
17. Heels walk
18. Toes walk
19. Outside Foot walk
20. Inside Foot walk
21. 50m hash marks (fast feet) forwards & backwards
22. 30m (20m speed up, 10m to slow down)
23. 45m (35m speed up, 10m to slow down)
24. 60m (50m speed up, 10m to slow down)
**2. Workout Prep**
10ft Lunge (Un-weighted)
10ft Overhead Walking lunge (light-mod)
The Super Antonio
20 Min AMRAP
60 Partner Wall Ball Over Rig (20/14)
50 Partner Plank Med Ball Pass (6′)
40 Box Jump Overs
30 Overhead Lunges (Medball 20/14)
20 Partner Wall Ball Sit Ups (20/14)
200m Run with Wall Ball
Using a Percussion Gun? Add Movement To It
https://www.youtube.com/watch?v=Ripp47UPyZQ
