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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
5 min AMRAP
20-sec single unders
10 Sit-Ups
5 Strict Pull-ups or Ring Rows
5 Push-ups

**2. Workout Prep**
3 sets
10 Double Unders
4 GHD’s
2 Burpee Pull-Ups *
* 2nd set: 2 Burpee Chest to Bar
* 3rd set 2 Burpee Muscle Ups

Warm-Up With Chris HinshawSkills and Drills