WARM-UP -
8:00 AMRAP
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts
(each)
5 Single Arm Dumbbell
Thrusters (each)
STRENGTH -
WARM-UP -
2 sets:
10 Banded Pass Throughs
5 Worlds Greatest Stretch
(each)
-into-
7:00 AMRAP
WARM-UP -
10:00 AMRAP
30-second Bike (easy)
10 Birddogs
5 Dumbbell Deadlifts
(building across)
50ft Dumbbell Farmer Carry
(building across)
5 Pike Push Ups
WORKOUT PREP -
2 sets:
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)
WARM-UP -
Crossover Symmetry or
Banded 7s
-into-
10:00 AMRAP
1:00 Row
5 Kip Swings
10 Ring Rows
10-second Handstand Hold
(Or 3 Inchworms)
WORKOUT PREP-
2 sets:
WARM-UP -
10:00 AMRAP
1:00 Machine
5 Roll and Reach
3 Inchworms
3 Hang Muscle Cleans (empty
bar)
3 Power Cleans (empty bar)
10 Alternating V-Ups
WORKOUT PREP -
3 sets:
3 Power Cleans (build in