WARM-UP -
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
10 Single Arm Dumbbell
Upright Row (each)
5 Bench Press (empty bar-
build across sets)
WARM-UP -
2 sets:
1:00 Row Arms Only (legs
fully extended)
1:00 Row Legs Only (Arms
fully extended)
1:00 Row (regular)
WORKOUT PREP -
2 sets:
20-second Row (Build in
pace)
10-second Rest
WARM-UP -
2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-
moderate)
WARM-UP -
Hip Halo Warm-Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-
build in weight)
Hip Halo + Banded 7s
-into-
10:00 AMRAP
5 Inchworms
5 Kip Swings
5 Single Arm Ring Rows
(each)
3 Muscle Snatch (empty bar)
3 Snatch Push Press + 3
Overhead Squats (empty bar)
2x50ft Shuttle Run
WARM-UP -
10:00 AMRAP
10 Banded Pass Throughs
5 Wall Ball Thrusters
8 Alternating V-Ups
3 Clean Pull + 3 Power Clean
+ 3 Push Jerks (empty bar)
WORKOUT PREP -
3 sets:
4 Wall Balls
3 Toes to Bar
WARM-UP -
2 sets:
1:00 Row
1:00 Ski (or Up Downs)
1:00 Air Bike
(slow-moderate pacing)
5 Shoulder Press (empty bar)
STRENGTH -
Heavy 2-rep Dead Stop
Shoulder Press
(Build in weight)
WORKOUT PREP -