**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
5 Wall Balls (focus on breathing and arm cycling)
30-sec bike (easy pace)
8 Light Alternating Dumbbell Snatch (Practice Transition)

**2. Workout Prep**
2 sets
5 Wall Balls
15 Sec. Bike (at workout pace)
4 Alternating Dumbbell Snatch
– rest 30 seconds between sets –
– Focus on transitions –

Workout:  Mailbox

* Target time: 2:45 – 3:30 minutes
* Time cap: 4 minutes

4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
10 Alternating Dumbbell Snatch (70/50)
– Rest 3:00 between sets –

* Scaling option 1 (Masters 45+)
4 sets
24 Wall Balls (14/10)
18/15 Calorie Assault Bike
10 Alternating Dumbbell Snatch (60/40)
– Rest 3:00 between sets –

* Scaling Option 2 (Beginner)
4 sets
20 Wall Ball Thrusters (light)
12/10 Calorie Assault Bike
10 Alternating Dumbbell Snatch (light))
– Rest 3:00 between sets –