"LION"Freedom (RX'd)100/80 Calorie Assault Bike (Or 90/70 Calorie Echo Bike)-Rest 3:00-10 sets10/8 Calorie Assault Bike (Or 9/7 Calorie Echo Bike)-Rest 1:1 between setsIndependence80/65 Calorie Assault Bike (Or 70/55 Calorie Echo Bike)Rest 3:0010 sets9/7 Calorie Assault Bike (Or 8/6 Calorie Echo Bike)Liberty50/40 Calorie Assault Bike (Or 40/32 Calorie Echo Bike)Rest 3:0010 sets30 seconds /30 seconds off Calorie Assault BikeTarget time: 6-8 minutesTime cap: 10 minutes
Skill Progression (Low Ring Muscle Up)Ring Muscle Ups- 10-12 minutes practice-
1 min Barbell Quad Smash (each)1 min Lacrosse Ball Smash1 min trap smash with Barbell (each side)
Mayhem Ready: Better Power Transfer Through Your First Push