Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Bike
– into –
10 air squats with 3 sec pause in the bottom
– into –
3 rounds
10 Walking Lunges + Trunk Twist
5 Wall Balls (Focus on cycling the arms and breathing)
10 Alternating V-Ups

**2. Workout Prep**
2 sets
10 Wall Balls
5 GHD’s
100m Run
– rest 1:00 between sets –