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
– Increase pace every 30 seconds (don’t go crazy) –
3 Rounds
10 Jumping Air Squats
5 GHD’s (Parallel)
10 Suitcase deadlifts (left and right)
5 Inverted Ring Rows
**2. Workout Prep**
Allow for a few mins of practice with Sandbag Cleans over the Box and Burpee Box Get Overs (5 minutes)
– after-
With Partner
2 Sets (each 1:1)
6/5 Calorie Standing Bike Erg
5 GHD’s
1 Sandbag Over Box (Workout weight) + Burpee Box Get-Overs (48”)
Bad Mistakes
Teams of 2
5 Rounds (each)
25/20 calorie Standing Bike Erg
20 Strict Sit Ups
5 Power Cleans (205/135) +10 Burpee over Bar
-Rest while Partner goes (OR Rest 1:1)-
