**1. Movement Prep/Activation and Increasing Heart Rate**
12:00
1:00 Machine
10 PVC Pass Throughs
10 Snatch Grip Shoulder Press (PVC)
10 Overhead Squats (PVC)
10 Push-Ups
– Into –
With an empty Bar
2 sets
5 Snatch grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatch
5 Overhead squats
5 Snatch

**2. Workout Prep**
3 sets
200m Bike or 50m Run
3-5 Handstand Push-Ups (Set 2-3 add deficit/parallette)
2 Squat Snatch (increase weight each)

Workout:  Daybreak

* Target time: 18-20 minutes
* Time cap: 25 minutes

For Time:
30/22 Calorie Row
30 GHD’s
30 Box Jump Overs (24/20)
30/22 Calorie Row
30 Toes to Bar
30 Dumbbell Thrusters (50s/35s)
30/22 Calorie Row
30 Box Jump Overs (24/20)
30 GHD’s
30/22 Calorie Row

* Scaling option 1 (Masters 45+)
For Time:
25/20 Calorie Row
25 GHD’s
25 Box Jump Overs (20)
25/20 Calorie Row
25 Toes to Bar
25 Dumbbell Thrusters (35s/25s)
25/20 Calorie Row
25 Box Jump Overs (24/20)
25 GHD’s
25/20 Calorie Row

* Scaling Option 2
For Time:
20/15 Calorie Row
30 Sit Ups
30 Step Up and Overs (24/20)
20/15 Calorie Row
30 Hanging Knee Raises
30 Dumbbell Squats
20/15 Calorie Row
30 Step Up and Overs (24/20)
30 Sit Ups
20/15 Calorie Row

* Limited Equipment Option
For Time:
300m Run
30 Sit Ups
30 Walking Lunge Steps
300m Run
30 V-Ups
60 Air Squats
300m Run
30 Walking Lunge Steps
30 Sit Ups
300m Run

* Large Class Option
Teams of 2
175/150 Calorie Row
150 GHD’s
125 Box Jump Overs
100 Dumbbell Thrusters (50s/35s)
50 Synchro Toes to Bar

Accessory:

***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang