Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Y-T-Ws or Rotator Cuff Routine + Hip Halo Warmup (between sets)
-into-
3 min
25 secs Jump Rope
5 sec. Transition
25 secs Up Downs
5sec. Transition
**2. Workout Prep**
2 sets (practice transition on and off the bike)
15 Sec. Assault or Echo Bike (at workout pace)
– rest 30 secs –
Feel the Bern
12 Min EMOM
Min 1: 30 Sec Max Rep Banded Tricep Push Down
Min 2: 30 Sec Max Rep Barbell Reverse Curls
Min 3 : Rest
Echo Chamber
15 Sets:
30 secs on/30 secs off
Calorie Echo Bike
Accessory
5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups –
Advanced – 5-8 Kipping Chest to Bar + 3 Box Jumps (36in/30in)
Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)
Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)
Beginner: 5-8 Kip swings + 3 Box Jumps (Low)
