WARM-UP -
8:00 AMRAP
30 Single Unders
5 Roll and Reach
5 Inchworms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Shoulder Press
-empty bar-
STRENGTH -
WARM-UP -
8:00 AMRAP
30-second Air Bike
10 Alternating V-ups
5 Kipping Knee Raise
5 Pike Push Ups
10-second Handstand Hold
WORKOUT PREP -
3 sets:
10-second Air Bike (build in
pace)
3 Toes to Bar
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Roll and Reach
5 Worlds Greatest Stretch
3 Muscle Clean (empty bar)
3 Front Squats (empty bar)
3 Squat Cleans (empty bar)
3 Up Down + Jumping Pull
Up
WARM-UP -
8:00 AMRAP
30-second Bike
5 Half Kneeling Single Arm
Dumbbell Press (each)
10 Sit Ups
5 Up Downs
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
3 Single Arm Dumbbell Push
WARM-UP -
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch
(each)
-into-
6:00 AMRAP