1. Movement Prep/Activation and Increasing Heart Rate
3:00 Jump Rope (single unders or Bike)
-into-
3 sets
50ft Double Dumbbell Overhead Carry (light)
30 Second Knee Plank
3 Inch Worms

2. Workout Prep
2 sets
5/4 Calorie Bike Erg
1 Wall Walk
10 Double Unders
- rest 30 seconds between sets -

White Chocolate Macadamia Nut

Freedom (RX'd)
4 sets (1 Set every 6 Minutes)

• 15/12 Calorie Standing Bike Erg (OR 15/12 Calorie Row OR 150m Run)
• 3 Wall Walks
• 50 Double Unders
• 3 Wall Walks
• 15/12 Calorie Standing Bike Erg (OR 15/12 Calorie Row OR 150m Run)

Independence
4 sets (1 Set every 6 Minutes)

• 12/10 Calorie Standing Bike Erg (OR 12/10 Calorie Row OR 120m Run)
• 3 Wall Walks (Half Way)
• 40 Double Unders
• 3 Wall Walks (Half Way)
• 12/10 Calorie Standing Bike Erg (OR 12/10 Calorie Row OR 120m Run)

Liberty
4 sets (1 Set every 6 Minutes)

• 10/8 Calorie Standing Bike Erg
• 50ft Bear Crawl
• 60 Single Unders
• 50ft Bear Crawl
• 10/8 Calorie Standing Bike Erg

Target time each set: 3-4 minutes
Time cap each set: 5 minutes

Mayhem Mini-Pump – Back and Biceps

4 rounds:

• 10 Bent Over Barbell Row @ Moderate weight – maintain control and quality
• 12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality
• 10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

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