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Warm Up

Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
3 Rounds
1:00 Machine (30 seconds easy – 20 seconds moderate – 10 second Sprint)
10 Scap Pull-Ups
20 Plate Hops
10 Bent Over Dumbbell Rows

**2. Workout Prep**
3 set
20 second Row (workout pace)
Set 1: 3 Pull-Ups/2 Box jump Over (low)
Set 1: 2 Chest to Bar/2 Box jump Over (medium)
Set 1: 1 Bar Muscle Up/2 Box jump Over (high)

Barbell Is Out, Restore Your RotationWarm-Up With Chris Hinshaw