WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Ski/Bike (alternate
rounds)
5 Scap Pull Ups
3 Kipping Pull Ups
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-
build across sets)
STRENGTH -
Build to a 1RM in 5-6 working
sets (12:00-15:00)
Post: 3 sets of 5-8 Weighted
Pull Ups (or challenging
banded strict)
WORKOUT PREP -
Set 1:
5/4 Calorie Ski
3 Chest to Bar
2 Burpee Box Jump Overs
Set 2:
5/4 Calorie Bike Erg
2 Bar Muscle Ups
2 Burpee Box Jump Overs
WORKOUT - Throttle Up/
Hammer Down
Freedom (RX’d)
35/28 Calorie Ski (or Row)
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs
(24/20)
@10:00
35/28 Calorie Bike Erg (or
Air Bike)
14 Bar Muscle Ups
24 Burpee Box Jump Overs
(24/20)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1-2 Minute Pec Stretch
1 Minute Ring Lat Stretch
Extended Coaching Workout
12:00 AMRAP
35/28 Calorie Ski (or Row)
35/28 Calorie Bike Erg (or
Air Bike)
25 Chest to Bar
10 Bar Muscle Ups
Max Burpee Box Jump