WARM-UP -
4:00 Machine
-into-
4:00 AMRAP
4 Inch Worms
4 Up-Downs to Target
3 Burpees to Target
20-second Air Bike (mod-
fast)
WORKOUT PREP-
1 set:
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
5 sets:
Rowling to 100m
Penalty = Burpee Box Step
Overs (Max 5)
WORKOUT PREP -
2 sets:
30-second Air Bike
(moderate pace)
30-second Shuttle Run
(moderate pace)
WORKOUT - “You sit on a
throne of lies”
WARM-UP -
3 sets:
10 Roll and Reach
20 Banded Side Steps
10 Banded Glute Bridges
-into-
3 sets:
30 Single Unders
5 Back Squats (empty bar-
build in weight)
WARM-UP -
Tabata (20 seconds on/10
seconds rest)
4 sets (each)
Row
Russian Kettlebell Swings
Up Downs
WORKOUT PREP -
2 sets:
5/4 Calorie Row
4 Kettlebell Swings (build in
weight)
WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
-into-
2 sets:
10 PVC Pass Throughs
5 Snatch Grip Push Press
(PVC)
5 Overhead Squats (PVC)
-into-
3 sets: (build in weight/ stay