1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP:
30 sec Row
5 GHD’s to parallel (focus on leg extension)
5 Wallballs (focus on breathing and arm cycling)

"Bluebonnets"

Freedom (RX'd)
For time:
20/16 Calorie Row
20 GHD Sit-ups (Or 20 V-ups)
10-20-30-40-50
Wall Balls (20/14)

Independence
16/13 Calorie Row
15 GHD Sit-ups (+ 6in Riser) (Or 16 V-ups)
10-20-30-40-50
Wall Balls (14/10)

Liberty
15/12 Calorie Row
15 Abmat Sit-ups
5-10-15-20-25
Wall Balls Thrusters (light)

**Target Score**
Target time each set: 18-20 minutes
Time cap each set: 25 minutes

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side