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Warm Up

Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Machine
1:00 Burpees
1:00 Jump Rope
– into –
2 rounds
10 Kip Swings
10 Ring Rows

**2. Workout Prep**
2 sets (with Partner)
2 Synchro Bar Muscle Ups
15 Sec. Assault Bike (workout Pace/Each)
10 Double Unders (each)

Warm UpRun/Bike Blend Workout