Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
5 min AMRAP
30-sec assault bike
10 Sit Ups (Focus on Leg Extensions)
5 Down dog/seal pose transitions
5 Banded Banded Back Squats (add weight)

**2. Strength Prep**
10:00-15:00
Warm ups with 3-5 rep sets for strength work.

*3. Workout Prep**
1 set
10 sec. Assault Bike or Echo Bike (workout pace)
5 GHD’s
3 Toes to Bar