Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30-sec echo bike (easy pace)
5 Single Arm DB Strict Press (each side)
3-inch worms + extra pushup
5 Kipping Pull-ups

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –

Strength:  Shoulder Press

3 Shoulder Press x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

**3. Workout Prep**
1 set
20 Sec. Assault Bike (workout pace)
5 Single Arm DB Push Press (Left and Right) at workout weight
1 Bar Muscle Up

Workout:  I’ve done my sentence

* Target time: 10-12 minutes
* Time cap: 15 minute

4 rounds
20/15 Calorie Echo Bike
8 Single Arm DB Push Press (50/35 – right)
8 Single Arm DB Push Press (50/35 – left)
6 Bar Muscle Ups or 8 Burpee Pull-Ups

* Scaling option 1 (Masters 45+)
4 rounds
20/15 Calorie Assault Bike or 18/14 Calorie Echo Bike
8 Single Arm DB Push Press (35/25 – right)
8 Single Arm DB Push Press (35/25 – left)
5 Bar Muscle Ups or 6 Burpee Pull-Ups

* Scaling Option 2 (Beginner)
4 rounds
12/10 Calorie Echo Bike
8 Single Arm DB Push Press (light – right)
8 Single Arm DB Push Press (light – left)
8 Up Down + Jumping Pull-Ups

* Limited Equipment Option
4 rounds
400m Run
15 Handstand Push Ups
6 Bar Muscle Ups or 8 Burpee Pull-Ups

* Large Class Option
Teams of 2
4 rounds
42/36 Calorie Echo Bike
8 Synchro Single Arm DB Push Press (50/35 – right)
8 Synchro Single Arm DB Push Press (50/35 – left)
12 Bar Muscle Ups or 20 Burpee Pull-Ups