1. Movement Prep/Activation and Increasing Heart Rate*Crossover Symmetry Warmup or Banded 7’s-into-3 sets:30 sec assault bike10 sec handstand hold5 Double Dumbbell Strict Press2. Workout Prep2 sets:5/4 Calorie Assault Bike (workout pace)3 Handstand Push Ups
Freedom (RX'd)40/32 Calorie Assault Bike20 Handstand Push ups30/24 Calorie Assault Bike15 Handstand Push ups20/16 Calorie Assault Bike10 Handstand Push ups10/8 Calorie Assault Bike5 Handstand Push ups
Independence32/26 Calorie Assault Bike16 Handstand Push ups24/20 Calorie Assault Bike12 Handstand Push ups18/14 Calorie Assault Bike8 Handstand Push ups8/6 Calorie Assault Bike4 Handstand Push ups
Liberty25/20 Calorie Bike Erg20 Push ups20/15 Calorie Bike Erg15 Push ups15/12 Calorie Bike Erg10 Push ups10/8 Calorie Bike Erg5 Push ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps