Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
5:00 Machine
– into –
3 sets
7 Ring Rows
5 Inch Worms
3 Muscle Cleans
3 Power Cleans
**2. Workout Prep**
With Partner
1 set
1 Rope Climb (each)
20 second Assault Bike (each) at workout pace
2 Power Cleans (each) at 80% of workout weight
Steppenwolf
Teams of 2
20 Rope Climbs or 40 Burpee Chest to Bar Pull Ups
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
40 Power Cleans (205/135)
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
20 Rope Climbs or 40 Burpee Chest to Bar Pull Ups
Individual Option
10 Rope Climbs or 20 Burpee Chest to Bar Pull Ups
75/60 Calorie Assault Bike or 65/50 Calorie Echo Bike
20 Power Cleans (205/135)
75/60 Calorie Assault Bike or 65/50 Calorie Echo Bike
20 Rope Climbs or 40 Burpee Chest to Bar Pull Ups
