1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets
1:00 Bike Erg (easy pace)
2 Zombie Rope Climbs (Or 10 Ring Rows)
5 Inch Worms

2. Workout Prep
2 sets:
1 Rope Climb (Half Way)
1 Wall Walk
5/4 Calorie Bike Erg (Workout pace)

Sebastian + Flounder

Freedom (RX'd)
15 Rounds
1 Rope Climb (Or 3 Strict Pull Ups)
2 Wall Walks
10/8 Calorie Bike Erg
 

Independence
15 Rounds
1 Rope Climb
1 Wall Walk
10/8 Calorie Bike Erg

Liberty
15 Rounds
3 Zombie Rope CLimbs
3 Inch Worms
8/6 Calorie Bike Erg

Target time: 17-19 minutes
Time cap: 25 minutes

Mayhem Mini-Pump – Arms and Shoulders

4 rounds:

• 10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight
• 10 Bent Over Lateral Raises @ moderate weight
• 10 Standing KB Crush Grip Bicep Curl @ maintain quality
• 10 Tricep Dips @ moderate weight

*Rest 3 minutes b/t rounds

• 1 min lacrosse ball pec smash (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)