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Warm Up

Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
5:00 Machine (30 moderate/30 slow)
-into-
3 sets
10 Alternating Box Step Ups
10 Banded Pull Aparts
5 Scap Pull Ups

**2. Workout Prep**
2 set
10-second Bike (workout pace)
10m Dumbbell Front Rack Walking Lunge
3 Strict Pull-Ups
– rest 30 seconds between sets –

GHD Hip RaiseRun/Bike Blend Workout