WARM-UP -
2:00 Bike

-into-
Hip Halo

-into-
7:00 AMRAP

Coach's Choice 

Hip Halo Warm Up

-into-
8:00 AMRAP

30-second Row
10 Cossacks
5 Pike Push Ups
10 Box Step Ups
3 Back Squats (Build in
weight)
STRENGTH -
Back Squat
10@55%
5@65%
5@75%
5+@85%

WARM-UP -
8:00 AMRAP
5 Dynamic Squat Stretches
5 Wall Balls (light)
10 Box Step Ups
5 GHDs (or V-Ups)
10 Ring Rows
WORKOUT PREP -
2 sets:
5 Wall Balls
3 Box Jumps
5 GHD’s
1 Rope Climb (half way)

2:00 Machine

-into-
8:00 AMRAP

Hip Halo Warm Up

-into-
6:00 AMRAP

WARM-UP -
Crossover Symmetry or
Banded 7’s

-into-
8:00 AMRAP

WARM-UP -
Banded 7’s

-into-
8:00 AMRAP

WARM-UP -
2:00 Machine

-into-
7:00 AMRAP

10 Walking Lunge Steps
10 Cossack Squats

5 Med Ball Clean (practice-
light weight)