Saturday, Sep 18, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Machine
1:00 Burpees
1:00 Jump Rope
– into –
2 rounds
10 Kip Swings
10 Ring Rows

**2. Workout Prep**
2 sets (with Partner)
2 Synchro Bar Muscle Ups
15 Sec. Assault Bike (workout Pace/Each)
10 Double Unders (each)

Kansas City Chiefs
Teams of 2
15 Synchro Bar Muscle Ups or 20 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike
100 Double Unders (Each/Same time)

12 Synchro Bar Muscle Ups or 16 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike
100 Double Unders (Each/Same time)

9 Synchro Bar Muscle Ups or 12 Synchro Burpee Pull-Ups
100/80 Calorie Assault Bike or 85/70 Calorie Echo Bike
100 Double Unders (Each/Same time)