1. Movement Prep/Activation and Increasing Heart Rate
3 Rounds
1 min Row (Slow-moderate)
1 min Bike Erg (Slow-moderate)

2. Workout Prep
Get with your teams, and establish a plan and rotation that will help maximize efforts. Ensure athletes practice adjusting the seat height on the bike and getting in and out of the rower.

Thai Pepper

Freedom (RX'd)
3 Person Team
10,000/8,000m Bike Erg
6,000/4,800m Row
* Only 2 working at the same time (1 resting) - switch as desired
(If Bike Ergs are unavailable, sub 300/240 Calorie Assault Bike or 250/210 Calorie Echo bike)

Individual Option:
4,000m/3,200m Bike Erg
2,000m/1,600m Row
-Partition in any way-
(If Bike Ergs are unavailable, sub 120/100 Calorie Assault Bike or 100/80 Calorie Echo bike)

Independence
3 Person Team
8,000/6000m Bike Erg
5000/4000m Row
(If Bike Ergs are unavailable, sub 240/190 Calorie Assault Bike or 210/170 Calorie Echo bike)

Liberty
3 Person Team
5,000/4,000m Bike Erg
3,000/2,400m Row
(If Bike Ergs are unavailable, sub 150/120 Calorie Assault Bike or 125/105 Calorie Echo bike)

• Target time: 20-24 minutes
• Time cap: 30 minutes

Week 2: Ring Muscle-up Progression

Advance:
5 sets:
5 Jump to the Top of the Ring + 3-second Descent
- rest 1 minute between sets -

Intermediate:
5 sets:
3 Jump to Top of the Ring + 3-second Descent
- rest 1 minute between sets -

Beginner:
5 sets:
5 Bench Dips (Slow and controlled Descent)
- rest 1 minute between sets -
* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)