1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (30 seconds moderate- fast/30 seconds slow)
-into-
3 sets:
10 Goblet Squats (2 second pause at the bottom)
10 Alternating V-ups
10 Ring Rows


2. Workout Prep
3 sets: (with partner)
20-second Row (workout pace)
5 Synchro Dumbbell Squats
(build in weight)

Spike

Freedom (RX'd)
Teams of 2
3 rounds
2000m/1750m Row
30 Synchro Dumbbell Front Squats (50s/35s) (Or 60 Dumbbell Front Squats (50s/35s)
(KG conv DB 22.5s/15s)

Individual Option:
3 rounds
1000m/850m Row
30 Dumbbell Front Squats (50s/35s)
(KG conv DB 22.5s/15s)
 

Independence
Teams of 2
3 rounds
1750m/1500m Row
30 Synchro Dumbbell Front Squats (35s/25s)
(KG conv DB 15s/10s)

Liberty
Teams of 2
3 rounds
1000m/850m Row
30 Synchro Goblet Squats (light)

Target time: 24-26 minutes
Time cap: 30 minutes

Mayhem Mini-Pump – Shoulder/Glutes

4 Rounds
10 Barbell Strict Press @ moderate weight
10 Bottom-Up Single Arm Standing KB Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Band Pull Through @ moderate weight

-Rest 3 min b/t round-

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)