WARM-UP -
10:00 AMRAP
1:00 Bike
10 Roll and Reach
10 Alternating V-Ups
5 Inchworm
5 Tuck Jumps
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
2 Burpee to Bar
WORKOUT - Servant
WARM-UP -
3 minute cardio of choice
Mayhem Hip Halo Activation
2 Sets with an empty bar
or PVC:
- 3 Clean Pulls from the
High Hang (focus on speed
through the middle)
- 3 Clean High Pulls from the
WARM-UP -
Hinshaw Warm Up
WORKOUT PREP -
3 sets:
100m Run (build in pace)
-rest 30-seconds between
sets-
WORKOUT - Highwaymen
WARM-UP -
10:00 AMRAP
1:00 Row (easy pace)
10 Deadbugs
10 Sit Ups
5 Up Downs
WORKOUT PREP -
2 sets:
100m Row (at workout pace)
3 GHDs
2 Burpee Over Rower
WORKOUT - American IV
Freedom (RX’d)
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
WARM-UP -
Burgener Warm Up (10-15
mins) (Snatch) + Skill Transfer
(if time allows)
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement
-into-
3x High Hang Snatch + 3x