Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
-into-
Hip Halo
-into-
Every min (6 minutes)
– With an Empty Bar –
5 Muscle Cleans
4 Front Squats
3 Push Press
2 Thrusters (Pause a the top and breathe)
**2. Workout Prep**
3 sets
5/4 Calorie Row (Workout Pace)
4 Thrusters (Workout Weight)
– Focus on breathing and smooth reps –
Jasmine
40-30-20*
Thrusters (75/55)
Calorie Echo Bike
*Women’s Calories: 34-22-14
Assault Bike Cals – 44-32-20
Skills and Drills
Advance:
Every Minute (10:00)
6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat)
Intermediate:
Every Minute (10:00)
3-5 Kipping Handstand Push Ups (2-3 Abmats)
Beginner:
Every min (10:00) or 5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press
* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.
