1. Movement Prep/Activation
2:00 Bike (build in pace)
– into –
3 rounds
10 Single Arm Up Right Row
5 Inch Worms
10 Jumping Air Squats
2 Zombie Rope CLimbs
2. Workout Prep
– With Partner –
2 sets (each)
30 Sec. Bike (Workout Pace)
1 Rope Climb (Each)
Starscream
Freedom (RX’d)
Teams of 2
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups
150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
Independence
Teams of 2
120/90 Calorie Assault Bike or 100/80 Calorie Echo Bike
20 Rope Climbs or 40 Muscle Ups (Bar or Ring) or 80 Burpee Pull-Ups
120/90 Calorie Assault Bike or 100/80 Calorie Echo Bike
Liberty
Teams of 2
100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike
30 Zombie Rope Climbs or 60 Jumping Pull Ups
100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike
- Target time: 22-25 minutes
- Time cap: 28 minutes
4 rounds:
- 10 Weighted Hip Thrust @ moderate weight
- 10 Alternating Double DB Step Back Lunges (Front Rack) @ moderate weight
- 10 GHD Hip Raise @ moderate weight
- 10 Single leg DB Romanian Deadlift (each side) @ moderate weight
- 10 Single Arm KB Situps (Left)
- 10 Single Arm KB Situps (Right)
- 60 Sec Plank Hold
*Rest 3 minutes b/t rounds
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)