Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
8 min AMRAP
30-sec bike
20 plate hops
8 Dumbbell Snatch (focus on transition – lightweight)
3 Up downs
3 Box Step-ups (each side)
**2. Strength Prep**
– After Warm-Up, give athletes a few mins to work up to 85%. Ensure athletes focus on a deep stomach breath, stay tall with the chest, and drive through the floor.
**3. Workout Prep**
1 set
15 Sec. Assault Bike (Workout Pace)
4 Dumbbell Snatch
2 Burpee Box Jump Overs
Back Squat 3×3
3 Back Squats x 3 sets @85% of 1RM
* Complete a set every 2:30 *
Raiders of the Lost Ark
Every 5:00 (4 sets)
15/12 Calorie Echo Bike
12 Alternating Dumbbell Snatch (70/50)
6 Burpee Box Jump Over (30/24)
* Echo Bike: 15/12 Calories
Nothing Productive Is Happening in the Last 10 Minutes of the Day
https://www.youtube.com/watch?v=CO3HyTYJ01A
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