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
WARM-UP -
2 sets:
10 Banded Fire hydrants
(each)
10 Banded Squats
20 Line Hops
-into-
6:00 Amrap
WARM-UP -
3 sets:
10 PVC Pass Throughs
10 Banded Face Pulls
10 Banded Fire Hydrants
-into- 3 sets:
3 Inch Worms
10 Hang Alternating Dumbbell
Snatch (light)
10 Kip Swings on Rings or Bar
5 Wall Ball Thrusters
WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
-into-
8 min AMRAP
4 Front Squats
4 Shoulder Press
20 Single Unders
10 Alternating V-Ups
WORKOUT PREP-
3 sets: