1. Movement Prep/Activation
3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow)
-into-
3 sets
5 Strict Rope Pull Ups or 10 Ring Rows
5 Inchworms + Air Squat (3-second Hold)
10 Alternating V-Ups
2. Workout Prep
3 sets (with a partner)
10 Second Bike (workout pace)
1 Rope Climb Each (Set 1: 1 pull/Set 2: 2 Pulls/Set 3: Full Rope Climb)
– Rest 30 seconds between sets –
Ham Porter
Freedom (RX’d)
Teams of 2
5 sets
15/12 Calorie Assault Bike (each partner performs this at the same time) (12/10 Echo)
20 Burpee Pull-Ups
15/12 Calorie Assault Bike (each partner performs this at the same time) (12/10 Echo)
-Rest 1:1 between sets-
Individual Option:
5 sets
15/12 Calorie Assault Bike (12/10 Echo)
10 Burpee Pull-Ups
15/12 Calorie Assault Bike (12/10 Echo)
-Rest 1:1 between sets-
Independence
Teams of 2
5 sets
12/10 Calorie Assault Bike (same time/each) (10/8 Echo)
16 Burpee Pull-Ups
12/10 Calorie Assault Bike (same time/each) (10/8 Echo)
Rest 1:1 between sets
Liberty
Teams of 2
5 sets
10/8 Calorie Assault Bike (same time/each) (9/7 Echo)
10 Burpee Jumping Pull Ups
10/8 Calorie Assault Bike (same time/each) (9/7 Echo)
Rest 1:1 between sets
- Target time each set: 3:30-4:00
- Time cap each set: 5 minutes
10-20-30-20-10
Advanced/Intermediate: Kip Swings
Beginner: Kip Swings on Rings
Between each set complete:
Advanced/Intermediate: 10 V- Ups on Floor
Beginner: 10 Alternating Single Leg V-Ups
Alternate Option: sub a plank hold of increasing duration (that’s challenging for your level) for the kip swings. The plank can be on hands or forearms. Sub knee plank as needed.
4 Rounds
- 10 Barbell Strict Press @ Moderate weight – maintain control and quality
- 12 Ring Y Raise @ moderate weight – maintain quality
- 10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
- 10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
- 1 min lying 90/90 hip stretch (each side)
- 1 min overhead elbow grab tricep stretch (each side)
- 1 min tricep lacrosse ball smash (each side)