**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 round of rowling (max of 5 penalty burpees)
5 wall balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight – focus on swing through legs)

**2. Workout Prep**
– With Partner –
1 set
5 Wall Balls (each)
20 sec. Row (each)
5 Box Jumps (each)
2 Devils Press (each)
* Have athletes focus on transitioning between partners and following into the next station.

Workout:  Aunt Bee

* Target time: 24-26. minutes
* Time cap: 30 minutes

Teams of 2
250 Wallballs (20/14)
200/150 Cal Row
100 Box Jumps (24/20)
50 Devil’s Press (50’s/35’s)

* Scaling option 1 (Masters 45+)
Teams of 2
200 Wallballs (14/10)
150/120 Cal Row
100 Box Jumps (20/16)
50 Devil’s Press (35’s/25’s)

* Individual Option
100 Wallballs (20/14)
75/60 Cal Row
50 Box Jumps (24/20)
25 Devil’s Press (35’s/25’s)

* Limited Equipment Option
Teams of 2
300 AIr Squats
1 mile Run (together)
100 Box Jumps (24/20)
30 Synchro Burpees

* Large Class Option
– No Change –

Accessory:

4 Rounds
12 Dumbbell Bench Press
12 Double Dumbbell Rows

-into-

3 Rounds
12 Lying Dumbbell Tricep Extension
12 Standing Dumbbell Hammer Curls