WARM-UP -
10:00 AMRAP
1:00 Machine
10 Roll and Reach
10 Bird Dogs
3 Deadlifts (empty bar - build
across sets)
5 Sumo Deadlift High Pull
(kettlebell)
5 Pike Push Ups
STRENGTH -
Deadlift for load:

10:00 AMRAP
1:00 Air Bike
5 Inch Worms
10 Deadbugs
10 Dynamic Squat Stretches
3 Back Squats (empty bar -
build across sets)
STRENGTH -
Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%

Crossover Symmetry or
Banded 7’s

-into-
8:00 AMRAP

WARM-UP -
3:00 Row (increase pacing
every 1:00)

-into-
4:00 AMRAP

WARM-UP -
10:00 AMRAP
1:00 Row
10 Cossack Squats
10 Bird Dogs
5 Back Squats (empty bar)
STRENGTH -
Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%

WARM-UP -
2 sets
1:00 Jump Rope
1:00 Run

-into-
8:00 AMRAP

WARM-UP -
2:00 Machine

-into-
8:00 AMRAP

WARM-UP -
8:00 AMRAP
45-second Air Bike
8 Box Step Ups
4 Up Down + Get Overs
10 Banded Pass throughs
WORKOUT PREP -
1 set:
5/4 Calorie Air Bike
2 Burpee Box Get Overs
5/4 Calorie Air Bike

WARM-UP -
2:00 Jump Rope

-into-
5 Roll and Reach

5 Inch Worms

5 Snatch Deadlifts (PVC-
empty bar)

4 Hang Muscle Snatch (PVC-
empty bar)

3 Hang power Snatch (PVC-
empty bar)