Hip Halo Warm Up
-into-
8:00 AMRAP
1:00 Machine
5 Kip Swings
5 Hanging Knee Raises
5 Inchworms
5 Dynamic Squat Stretches
WORKOUT PREP-
2 sets:
WARM-UP -
8:00 AMRAP
30-second Air Bike
10 glute bridges
4 world’s greatest stretch
(total)
10 Walking Lunge Steps
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (built-in
pace)
10ft Dumbbell Walking Lunge
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
WARM-UP -
10:00 AMRAP
30-second Jump Rope
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Overhead Squats
3 Squat Snatch
-PVC to Empty Bar-
WORKOUT PREP-
3 sets:
WARM-UP -
10:00 AMRAP
30-second Jump Rope
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Overhead Squats
3 Squat Snatch
-PVC to Empty Bar-
WORKOUT PREP-
3 sets: