WARM-UP -
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Roll and Reach
5 Worlds Greatest Stretch
3 Muscle Clean (empty bar)
3 Front Squats (empty bar)
3 Squat Cleans (empty bar)
3 Up Down + Jumping Pull
Up
WARM-UP -
8:00 AMRAP
30-second Bike
5 Half Kneeling Single Arm
Dumbbell Press (each)
10 Sit Ups
5 Up Downs
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
3 Single Arm Dumbbell Push
WARM-UP -
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch
(each)
-into-
6:00 AMRAP
WARM-UP - 2:00 Machine: -into- 3 sets 10 Alternating Box Step Ups 30-second Knee Plank 3 Inchworms WORKOUT PREP - Get set up relatively quickly, and let’s light this candle!
WARM-UP -
Banded 7s + Hip Halo
Warmup
-into-
7:00 AMRAP
30-second Air Bike
5 Deadlifts (empty bar)
4 Hang Power Clean and Jerk
(empty bar)
2 Thrusters (empty bar)
4 Up Downs to Seal Pose +
Jump Over Bar
10:00 AMRAP
1:00 Machine
10 Banded Shoulder Press
10 Banded Good Mornings
10 Deadbugs
5 Pike Push Ups
5 Suitcase Deadlifts (each)
WORKOUT PREP-
3 sets:
2 Strict Handstand Push Ups
4 Dumbbell Deadlifts (build
WARM-UP -
Hip Halo Warm Up + Banded
7s
-into-
7:00 AMRAP
30 Single Unders
10 Alternating V-Ups
3 Snatch Deadlifts (empty
bar)
3 Hang Muscle Snatch
(empty bar)
3 Snatch Push Press (empty
bar)
WARM-UP -
8:00 AMRAP
30-second Row
10 Heel Toe Rocks
10 Plate Toe Taps
5 Box Jumps (low)
3 Hang Muscle Cleans (empty
bar)
3 Hang Power Cleans (empty
bar)
WORKOUT PREP -
3 sets: