Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
Hip Halo Warmup (between sets)
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
Bring Sally Up (PVC Overhead Squats)
**2. Workout Prep**
2 sets
15 sec Row (workout pace)
5 Overhead Squats (practice Squat Snatching into first rep)
3 Toes to Bar
Did my time
3 Rounds
21/15 Calorie Row
21 Overhead Squats (75/55)
21 Toes to Bar
-Rest 5:00 –
For Time:
42/34 Calorie Row
42 Overhead Squats (75/55)
42 Toes to Bar
Accessory
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced – Strict Pull-Ups + Negative
Intermediate – Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
