Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
6 min AMRAP
30 sec. assault bike (easy pace)
3 Up-downs
3 Box Step-ups (each side)
3 Power Cleans (empty bar – build across sets)
6 Goblet Squats
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
1 set
30 sec. Assault Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over
Warm-up (No Measure)
**2. Workout Prep**
1 set
30 sec. Assault Bike (workout pace)
2 Power Cleans ( at first weight)
1 Burpee Box Get Over
Workout – Metcon (Time)
Workout:
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)
-into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)
-into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)
TARGET SCORE
Target time: 19-21 minutes
Time cap: 25 minutes
Scaling Option
21/15 Calorie Assault Bike
5 Rounds
5 Dumbbell Power Cleans (Light/moderate)
5 Burpee Box Step Overs Overs (30/24)
-into-
15/12 Calorie Assault Bike
4 Rounds
4 Dumbbell Power Cleans (Light/moderate)
4 Burpee Box Step Overs Overs (30/24)
-into-
9/7 Calorie Assault Bike
3 Rounds
3 Dumbbell Power Cleans (Light/moderate)
3 Burpee Box Step Overs Overs (30/24)
Accessory – Warm-up (No Measure)
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
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