Workout of the Day

<p>1. 7s</p><p>2. Hip halo</p><p>3. Barbell Prep</p><p>2-3 Sets<br />10 Push Ups<br />5 Single Arm Dumbbell Bench Press (each side, moderate)</p><p>4. Movement Prep/Activation and Increasing Heart Rate</p><p>Echo Bike<br />Arms &amp; Legs: 40sec easy, 20sec mod, 10sec fast,<br />25ft Sled Push (empty)<br />Rest 20sec,<br />Legs Only: 40sec easy, 20sec mod, 10sec fast,<br />25ft Sled Push (light)<br />Rest 20sec,<br />Arms Only: 40sec easy, 20sec mod, 10sec fast<br />25ft Sled Push (moderate)<br />-Then-<br />Warm Up to Sled Push weight.</p>

<p>4 Bench Press + @ 5/10 RPE<br />4 Bench Press + @ 5.5/10 RPE<br />4 Bench Press + @ 6/10 RPE<br />4 Bench Press + @ 6/10 RPE<br />4 Bench Press + @ 6.5/10 RPE<br />*10 4in Deficit Hand Release Push Up after each set.</p>

<p>AMRAP 15 Minutes<br />Partner 1: 20/16 Calorie Echo Bike<br />Partner 2: Max Distance Sled Push or farmers carry <br />*Switch after each Bike is completed. Score is sled push distance<br /><br />**Sled Weights<br />Round 1 Sled: (5×25/15) <br />Round 2 Sled: (4×25/15)<br />Round 3 Sled: (3×25/15)<br />Round 4 Sled: (2×25/15)<br />Round 5 Sled: (1×25/15)<br />Round 6+ Sled: (empty)<br /> </p>

<p>10 Barbell Back Rack Lunges @ 5/10 RPE<br />8 Barbell Back Rack Lunges @ 5.5/10 RPE<br />6 Barbell Back Rack Lunges @ 6/10 RPE<br />4 Barbell Back Rack Lunges @ 6.5/10 RPE<br />2 Barbell Back Rack Lunges @ 7/10 RPE</p><p> </p><p>For Time:<br />10 sets of 1 Pull Over Into 2 Kipping Bar Muscle Up<br />— rest 2 minutes –<br />5 sets of 1 Pull Over Into 2 Kipping Bar Muscle Up<br /><br /><br />Score is Time [including the 2 minute rest]</p>