WARMUP
## 30 Seconds
Easy Bike
Banded Good Mornings
Box Step-ups
Moderate Bike
Banded Pull Aparts
Lateral Box Step-ups (15 Seconds Each)
Faster Bike
Banded Pass Throughs
Lateral Hops Over Band
## Body Positions
### 30-20-10
Hollow Hold Seconds
Arch Hold Seconds
# MOBILITY
## Pigeon Pose on Box: 1 Minute Each Side
## Child’s Pose on Box: 45 Seconds
# TEACHING
## BURPEE BOX JUMPS
### Movement Prep
30 Seconds Frog Hops
30 Seconds Box Jumps + Step Down (Lower Box)
_
3 Burpee Box Jumps (Workout Height)
## CHEST TO BAR PULL-UPS
### Movement Prep
20 Second Hollow Hold on Bar
20 Second Arch Hold on Bar
_
10 Scap Pull-ups
10 Kip Swings
_
1-3 Strict Pull-ups
_
5 Kipping Pull-ups
3-5 Chest to Bar Pull-ups (or Workout Variation)
### Movement Subs
* Reduce Reps
* Chin Over Bar Pull-ups
* Banded Chest to Bar Pull-ups
* Jumping Chest to Bar Pull-ups
* Ring Rows
WOD
AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike
Directly Into…
Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
