1. Movement Prep/Activation2:00 Bike (build in pace)- into -3 rounds10 Single Arm Up Right Row5 Inch Worms10 Jumping Air Squats2 Zombie Rope CLimbs2. Workout Prep- With Partner -2 sets (each)30 Sec. Bike (Workout Pace)1 Rope Climb (Each)
Starscream
Freedom (RX'd)Teams of 2150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups150/120 Calorie Assault Bike or 125/100 Calorie Echo BikeIndependenceTeams of 2120/90 Calorie Assault Bike or 100/80 Calorie Echo Bike20 Rope Climbs or 40 Muscle Ups (Bar or Ring) or 80 Burpee Pull-Ups120/90 Calorie Assault Bike or 100/80 Calorie Echo Bike
LibertyTeams of 2100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike30 Zombie Rope Climbs or 60 Jumping Pull Ups100/80 Calorie Assault Bike or 90/70 Calorie Echo Bike
4 rounds:
*Rest 3 minutes b/t rounds
You Should Care About How Your Legss Attach To Your Body