WARM-UP -
Banded 7’s
-into-
6:00 AMRAP
5 Scap Pull Ups
5 Kip Swings
5 Ring Rows
10 Alternating V-Ups
5 Up Downs
WORKOUT PREP -
Hinshaw Warm Up
-into-
2 sets
100m Run (build in pace)
WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Roll and Reach
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-
build across sets)
STRENGTH -
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
WARM-UP -
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
25ft Lizard Crawl
5 Roll and Reach
3 PVC Snatch Push Press +
Snatch Balance
3 PVC Snatch Sots Press
STRENGTH -
WARM-UP -
8:00 AMRAP
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts
(each)
3 Kip Swings + 2 Pull Ups
STRENGTH -
Deadlift (Wave 1):
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)