Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 round of rowling
(5 burpee penalty max)
5 Single DB Deadlift (each side)
5 Single DB Hang Cleans (each side)
5 Single DB Shoulder to Overhead (each side)
**2. Workout Prep**
1 set
5/4 Calorie Row
4 Alternating Hang Dumbbell Clean and Jerks
5/4 Calorie Row
2 Burpee over Row
Nitro
10:00 Amrap
12/10 Calorie Row
12 Alternating Hang Dumbbell Clean and Jerk (50/35)
– Rest 5:00 –
10:00 Amrap
12/10 Calorie Row
8 Burpee Over Rower
Accessory
10:00 Muscle Transition Practice
Advanced – 3-5 Muscle Up Transitions On the minute (7 mins) * Straight legs/strict dip *
Intermediate – 3-5 Banded Muscle Up Transitions On the minute (7 mins)
Novice: 3-5 Muscle Up Transitions On the minute (7 mins) * Use legs + Jumping Dip *
Beginner: Practice!
