1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec assault bike (easy)
20 sec assault bike (mod)
10 sec assault bike (hard)
5 Wall Balls (focus on arm cycling)
5 world’s greatest stretch (each side)


2. Workout Prep
1 set:
5/4 Calorie Bike
5 Wall Balls (regular height)
5/4 Calorie Bike
5 Wall Balls (higher target)

“You Jump, I Jump”

Freedom (RX'd)
3 Sets:
20/15 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)
25 Wall Balls (20/14) (10’/9’)
15/12 Calorie Assault Bike
(Or 12/10 Calorie Echo Bike)
15 Wall Balls (20/14) (11’/10’) (Or 20 Wall Balls (10’/9’))
10/8 Calorie Assault Bike (Or 8/6 Calorie Echo Bike)
-rest 1:1 between sets-

Independence
3 Sets:
16/14 Calorie Assault Bike (Or 15/12 Calorie Echo Bike)
25 Wall Balls (14/10) (10’/9’)
12/10 Calorie Assault Bike
(Or 10/8 Calorie Echo Bike)
15 Wall Balls (14/10) (11’/10’) (Or 20 Wall Balls (10’/9’))
9/7 Calorie Assault Bike (Or 8/6 Calorie Echo Bike)
rest 1:1 between sets

Liberty
3 Sets:
12/10 Calorie Assault Bike 
15 Wall Ball Thrusters (light)
10/8 Calorie Assault Bike
15 Wall Ball Thrusters (light)
8/6 Calorie Assault Bike 
rest 1:1 between sets

Target time each set: 4:30-5:30
Time cap each set: 6 minutes

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)