Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
1:00 Machine
– into –
Teams of 2 (3 sets each)
You Go, I Go!
10 Plate Hops
50m Shuttle Run (25m Down/25m Back)
– into –
2 sets
3 Sand Ball Deadlifts (light)
3 Sand Ball Slams (light)
5 Push-Ups
5 Low Box Jumps
**2. Workout Prep**
1 set
3 Sandball Slams
4 Push Ups
5 Box Jump Overs
Cool for the Summer
5 rounds
20 Sit Ups
20 Push-Ups
20 Box Jump Overs (20)
Accessory
5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups –
Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)
