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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
5 min AMRAP
30 second Row
5 Kettlebell Russian Swings (eye level)
30-second Bike
5 GHD’s to parallel or 10 Alternating V-Ups
-into-
3 sets
45-second Assault (Moderate Efforts)
– rest 1:00 –

**2. Workout Prep**
15 second Assault Bike
5 Kettlebell Swings
5 GHD’s or V-Ups

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