WARM-UP -
2:00 Bike

-into-
8:00 AMRAP

WARM-UP -
Hip Halo Warm Up

-into-
8:00 AMRAP

WARM-UP -
2:00 Machine

-into-
8:00 AMRAP

WARM-UP -
4 Rounds of “Rowling”
+1 Air Squat for every meter
over/under 100m (10m Limit
(10 Air Squat))

-into-
6:00 AMRAP

WARM-UP -
2:00 Run

-into-
6:00 AMRAP

WARM-UP -
Burgener Warm Up + Skill
Transfer:
* 10 minutes with a PVC or
Empty Barbell
* Perform 3-5 reps at each
movement

-into-
3x High Hang Clean + 3x

WARM-UP -
Hip Halo Warm Up

-into-
8:00 AMRAP

2:00 Machine

-into-
6:00 AMRAP

WARM-UP -
10:00 AMRAP
30-secondJump Rope
5 Roll and Reach
5 Dynamic Squat Stretches
3 Muscle Cleans
3 Front Squats
3 Strict Press
3 Push Press
3 Push Jerks

-PVC to Empty Bar-
WORKOUT PREP -

WARM-UP -
2:00 Jump Rope

-into-
8:00 AMRAP