Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
3 Sets
30-sec assault bike
10-sec handstand hold
3 Up Downs
15 Plate Toe Taps (each side)
10 Ring Rows

**2. Workout Prep**
1 set
5/4 Calorie Assault Bike
5 Pull-Ups
3 Strict Handstand Push-Ups
1 Burpee Pull-Up
5/4 Calorie Assault Bike