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**
3 Rounds
1:00 Machine (30 seconds easy – 20 seconds moderate – 10 second Sprint)
10 Scap Pull-Ups
20 Plate Hops
10 Bent Over Dumbbell Rows
**2. Workout Prep**
3 set
20 second Row (workout pace)
Set 1: 3 Pull-Ups/2 Box jump Over (low)
Set 1: 2 Chest to Bar/2 Box jump Over (medium)
Set 1: 1 Bar Muscle Up/2 Box jump Over (high)
“Graduate”
For Time
40/32 Calorie Row
40 Pull-Ups
40 Box Jump Over (20”/16”)
25/20 Calorie Row
25 Chest to Bar Pull-Ups
25 Box Jump Over (24”/20”)
10/8 Calorie Row
10 Bar Muscle Ups or 15 Burpee Pull-Ups
10 Box Jump Overs (30”/24”)
