1. Movement Prep/Activation
Hip Halo Warmup
-into-
Crossover Symmetry or Banded 7’s Warmup
-into-
8:00 Amrap
20 sec Assault Bike
4 Updowns to Seal Pose + Box Get-over
5 GHD’s to Parallel
4 Kip Swings + 2 Pull Ups
4 inch Worms
2. Workout Prep
2 sets:
2 Burpee Box Get Overs
5/4 Calorie Assault Bike
5 GHD’s
1 Bar Muscle Up
25 Burpee Box Get Over (30/24)
50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)
25 GHD Sit-Up (Or Stick Sit Ups)
15 Bar Muscle-Up (Or 30 Chest to Bar)
25 GHD Sit-Up (Or Stick Sit Ups)
50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)
25 Burpee Box Get Over (30/24)
Independence
25 Burpee Box Get Over (24/20)
40/32 Calorie Assault Bike (OR 32/24 Calorie Echo Bike)
20 GHD Sit-Up (Or Stick Sit Ups)
10 Bar Muscle-Up (Or 20 Chest to Bar)
20 GHD Sit-Up (Or Stick Sit Ups)
40/32 Calorie Assault Bike (OR 32/24 Calorie Echo Bike)
25 Burpee Box Get Over (24/20)
Liberty
25 Up Down Box Get Over (24/20)
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
25 Sit Ups
20 Jumping Pull Ups
25 Sit Ups
30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike)
25 Up Down Box Get Over (24/20)
* Target time: 20-22 minutes
* Time cap: 25 minutes
- 1 min couch stretch (each side)
- 1 min twisted cross (each side)
- 30 sec bicep stretch on wall (each side