1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
30 sec Assault Bike (easy)
20 sec Assault Bike (mod)
10 sec Assault Bike (hard)
5 Knees to Elbows
5 Back Squats(empty bar - build across)
4 Updown to Seal Pose + Jump Over bar

2. Strength Prep
Athletes are back squatting at 85% at 5 x 2. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also to press up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bailfrom a failed squat by demoing with a PVC pipe.

3. Workout Prep
1 set:
5/4 Calorie Assault Bike (workout pace)
3 Toes to Bar
3 Overhead Squats
2 Bar Facing Burpees

Ariel + Prince Eric

Freedom (RX'd)
30/24 Calorie Assault Bike
20 Toes to Bar
15 Overhead Squats (95/65)
20 Bar Facing Burpees
15 Overhead Squats (95/65)
20 Toes to Bar
30/24 Calorie Assault Bike
(KG conv: 43/29)

Independence
24/18 Calorie Assault Bike
15 Toes to Bar
15 Overhead Squats (75/55)
20 Bar Facing Burpees
15 Overhead Squats (75/55)
15 Toes to Bar
24/18 Calorie Assault Bike
(KG conv: 34/25)

Liberty
20/16 Calorie Bike Erg
20 Hanging Knee Raises
15 Dumbbell Front Squats (light)
20 Up Down
15 Dumbbell Front Squats (light)
20 Hanging Knee Raises
20/16 Calorie Bike Erg
 

Target time: 9-11 minutes
Time cap: 16 minutes

• 1 min couch stretch (each side)
• 1 min pigeon pose (each side)
• 1 min quad smash (each side)