1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets:
1:00 Assault Bike (increase speed)
10 Alternating V-Ups
3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats

2. Workout Prep
3 sets:
5/4 Calorie Assault Bike (at workout pace)
4 GHD’s
2 Back Squats (build-in weight)*
*Practice transitioning from the ground to the back rack position.

You’re Killing me, Smalls

Freedom (RX'd)
Every 3:00 (7 sets)
12/10 Calorie Assault Bike (Echo 10/8)
12 GHD’s Or V-Ups
9 Back Squats (155/105)
(KG conv: 70/48)

Independence
Every 3:00 (7 sets)
10/8 Calorie Assault Bike (Echo 9/7)
10 GHD’s + 6in Riser Or V-Ups
9 Back Squats (135/95)
(KG conv: 61/43)

Liberty
Every 3:00 (7 sets)
8/7 Calorie Assault Bike (Echo 7/6)
12 Sit Ups
9 Dumbbell Front Squats (light)
 

• Target time each set: 1:30-1:45
• Time cap each set: 2 minutes

Advanced:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose