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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min machine of choice
5 Alt. V-ups (each side)
5 Knees to Elbows
3 Burpee into Cobra Stretch
1 Pull-on Rope for height

**2. Workout Prep**
1 set
10 Sec. Bike (Workout Pace)
5 Toes to Bar
– rest 30 seconds –
10 Sec. Bike (Workout Pace)
1 Rope Climb or 3 Strict Pull Ups

Skills and DrillsWalter Payton