Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
5 min warm-up easy assault bike
10 jumping squats every minute
-into-
3 rounds
5 Strict Pull Ups
5 Inch Worms
10 Sit ups
**2. Workout Prep**
3 sets
8 Cal. Row
8 Cal. Ski
4 Deadlifts (add weight each set)
Jedi
AMRAP 10 Minutes
10 Toes to bar
50’ Handstand Walk or 100′ Double Dumbbell Overhead Carry (2×35/2×25)
-Rest 10 Minutes-
AMRAP 10 Minutes
1, 1, 2, 2, 3, 3, 4, 4….
Bar Muscle Ups
Power Clean and Jerks (155/105)
-Rest 10 Minutes-
AMRAP 10 Minutes
2 Rope Climbs (15’) (OR 10 Strict Pull Ups)
15 Dumbbell Bench Presses (2×50/35)
