1. Movement Prep/Activation and Increasing Heart Rate*
6 rounds of 20 seconds on, 10 seconds off Assault Bike
4 Rounds of 20 on, 10 off Burpees
2 Rounds of 20 on, 10 off Box Get Overs

2. Workout Prep
5/4 Calorie Assault Bike
2 Burpee Box Get Overs

"Maverick and Goose"

Freedom (RX'd)
Every 10:00 ( 3 sets)
15/12 Calorie Assault Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
6 Burpee Box Get Overs (30/24)

** 12/10 Calorie Echo Bike **

Independence
Every 10:00 ( 3 sets)
12/10 Calorie Assault Bike
12 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
6 Burpee Box Get Overs (24/20)

Liberty
Every 10:00 ( 3 sets)
12/10 Calorie Row
10 Up Down + Box Step up (20/16)
12/10 Calorie Row
8 Up Down + Box Step up (20/16)
12/10 Calorie Row
6 Up Down + Box Step up (20/16)

Target time each set: 5:30-6:30
Time cap each set: 8 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

 GHD Hip Extension
https://youtu.be/-C2OcAP9fg4

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with
an EZ curl bar but a straight will work as well. Keeping the elbow tucked,
bring the bar down towards the top of head (around the hairline region). Elbows
should stay pointed towards the ceiling. Adjust grip as needed to find the best
balance between comfort and power. Do not sacrifice form for weight and focus
on a solid contraction with each rep.

Barbell Skull Crushers
https://youtu.be/l3rHYPtMUo8

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