Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Warm Up:
10 min AMRAP
1 min assault bike (30 easy, 20 sec moderate, 10 sec high)
5 scap pullups
10 PVC Pipe pass throughs
5 alt v-ups each side
3 up-downs
**2. Workout Prep**
2 sets
15 Sec Assault Bike (workout pace)
4 Toes to Bar
2 Kipping Chest to Bar + 1 Bar Muscle Up
The Jetsons
AMRAP 5 Minutes (0:00-5:00)
12/9 Calorie Assault Bike*
10 Toes to Bar
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
12/9 Calorie Assault Bike*
5 Burpee Pull Ups
-1 min rest–
AMRAP 5 Minutes (12:00-17:00)
12/9 Calorie Assault Bike*
10 Toes to Bar
5 Bar Muscle Ups
* Echo bike Calories -10/8
* Begin each 5 minutes with a new 12/9 calorie Assault Bike regardless of where you were at
Accessory
10 min double under practice
OR
35 unbroken double unders every min for 10 min
1 min fore arm smash w/ lacrosse ball (each side)
1 min foam lats (each side)
The Jetsons
AMRAP 5 Minutes (0:00-5:00)
10/8 Calorie Assault Bike*
10 Sit Ups
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
10/8 Calorie Assault Bike*
5 Burpees
-1 min rest–
AMRAP 5 Minutes (12:00-17:00)
10/8 Calorie Assault Bike*
10 Sit Ups
5 Ring/Rack Rows
* Echo bike Calories -10/8
* Begin each 5 minutes with a new 12/9 calorie Assault Bike regardless of where you were at
