1. Movement Prep/Activation
6 sets:
Tabata Machine: 20 secs on/10 secs off
- Pace should be moderate/fast not a Sprint -
-into-
3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats

2. Workout Prep
- With Partner -
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

“The 1961 Ferrari 250GT California”
Freedom (RX'd)
Partner Workout:
500/400 Calorie Bike Erg (or 375/300 Assault or 300/240 Echo)
*Partner Must Hold 2x70/50 in farmers hold
*Switch on the bike as desired
(KG conv: 32.5/22.5 DBs)

Independence
Partner Workout:
400/325 Calorie Bike Erg (or 300/240 Assault or 240/200 Echo)
(Partner Must Hold 2x50/35 in farmers hold)
(Switch on the bike as desired)
(KG conv: 22.5/15 DBs)

Liberty
Partner Workout:
250/200 Calorie Bike Erg (or 200/160 Assault or 160/130 Echo)
Every 2:00 perform 100ft Farmer Carry (moderate)(split)

• Target time: 28-32 minutes
• Time cap: 40 minutes

Toes to Bar: Week 2 Day 2

6 sets of:
Max Effort
Advanced & Intermediate: Alternating Single Leg Toes To Bar
Beginner: Alternating Single Leg Toes To Rings (do not worry about touching foot to rings - focus on cadence & form)

– rest between each set for twice the amount of time you achieved -

Alternative option:
6 x :30 max effort alternating single leg v-ups or regular v-ups

4 Rounds

• 10 Barbell Strict Press @ Moderate weight – maintain control and quality
• 12 Plate Front Raise @ moderate weight – maintain quality
• 10 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality
• 10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 1 min couch stretch (each side)
• 1 min twisted cross (each side)
• 30 sec bicep stretch on wall (each side