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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
1 min easy row
5 box step ups (each side)
5 wallballs (focus on arm cycling)
5 Deadlifts (empty bar)
5 Shoulder Press (empty bar)

**2. Strength Prep**
Take at least 5 minutes if you’re doing strength to do sets of 3-5 reps with light weights.

**3. Workout Prep**
2 rounds
3 Box Jumps + Step Down
5 Wall Balls
3 Deadlifts

Warm UpSkills and Drills