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**
Every min (7:00)
3 Burpees
5 Box Jump (low)
7 Wall Balls
* Move fast and get the heart rate up
**2. Workout Prep**
Give athletes a few mins to go through each movement and set up for the workout. Make sure they practice a rope climb and hit some light squat snatches.
WHOOPsie Daisy
Teams of 2
150/120 Calorie Assault Bike or 125/100 Calorie Echo bike
10x100ft Farmer Carry (100s/70s) (5 each 1:1)
100/75 Calorie Assault Bike or 85/65 Calorie Echo bike
50 Power Snatches (135/95)
50/40 Calorie Assault Bike or 40/30 Calorie Echo bike
30 Muscle Ups or 50 Burpee Pull Ups
– Split reps as needed –
