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**
2:00 Machine
– into –
3 rounds
10 Ring Rows
5 GHD’s (Parallel)
10 Goblet Squats (light)
10 Alternating Box Step Ups
5 SIngle Arm Dumbbell Shoulder Press (each arm)
**2. Workout Prep**
– With Partner –
5 Pull-Ups (each)
5 GHD’s (each)
5 Synchro Air Squats
5 Box Jumps (step down) (each)
3 Single Dumbbell Push Press (both arms) (each)
Where the Stars and Stripes and the Eagle Fly
Teams of 2
100 Pull-Ups
100 GHD Sit Ups
100 Synchro Air Squats
100 Box Jumps (24/20)
100 Single Arm Dumbbell Push Press (50/35)
* Check out advanced option in Coaches Notes *
