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 -

40 Cap
Teams of 3

800m

Overhead Barbell Carry + Farmers Carry

- 2 Work, Rotate as needed

400m

Burpee Broad Jump

- 1 Works

200m

Tire Flip or Sled Push
- 1 Works

100m

Plate Duck Walk

- 1 Works

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)