Monday, Jan 11, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy bike
5 Single DB Front Squats (each side)
5 Single DB Shoulder to Overhead (each side)
5 Deadbugs (each side)
5 Single Leg Glute Bridge (each side)

**2. Workout Prep**
3 sets
20 sec Assault Bike (increse pace each set)
4 DB Thrusters

The Mandalorian
4 sets (new set every 10 min)
15/12 Cal. Assault Bike
12 DB/KB Thrusters (2×35/25)
15/12 Cal. Assault Bike
9 DB/KB Thrusters (2×50/35)
15/12 Cal. Assault Bike
6 DB/KB Thrusters (2×65/50)

Accessory
Accumulate 3-5 minutes of dead hang from pull up bar