WARM-UP -
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Banded Shoulder Press
10 Deadbugs
5 Deadlifts (empty bar, build
across sets)
5 Kip Swings
5 Hanging Knee Raises
WORKOUT PREP-
WARM-UP -
10:00 AMRAP
30-second Machine
30-second Jump Rope
5 Worlds Greatest Stretch
(each side)
5 Roll and Reach
5 Air Squats
WORKOUT PREP -
2 sets:
5 Air Squats
10 Double Unders
WORKOUT - Bumble
WARM-UP -
Hip Halo Warm Up + Banded
7s
-into-
7:00 AMRAP
30-second Machine
10 Alternating V-Ups
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Snatch Push Press (empty
bar)
WARM-UP -
10:00 AMRAP
1:00 Jump Rope
10 SIt Ups
10 Box Step Ups
4x50ft Shuttle Runs
WORKOUT PREP -
2 sets:
2 Box Steps
2 Box Jumps
2 Box Jump Overs
2 GHDs (or Stick Sit-ups)
2 V-Ups
WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Row Easy
10 Birddogs
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretch
5 Strict Press (empty bar)
STRENGTH -
5 sets
6 Shoulder Press
WARM-UP -
8:00 AMRAP
30 Single Unders
5 Roll and Reach
5 Inchworms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Shoulder Press
-empty bar-
STRENGTH -
WARM-UP -
8:00 AMRAP
30-second Air Bike
10 Alternating V-ups
5 Kipping Knee Raise
5 Pike Push Ups
10-second Handstand Hold
WORKOUT PREP -
3 sets:
10-second Air Bike (build in
pace)
3 Toes to Bar