Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
1 min assault bike (easy)
10 Passthroughs w/ PVC
5 Rings Rows
5 Pushups
5 GHD’s to parallel (focus on leg extension)

**2. Workout Prep**
With Partner
1 set (each)
30 Sec. Assault Bike
5 Pull Ups
5 Dumbbell Bench
5 GHD’s