1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Row
5 Pike Push-ups
30ft Walking Lunge with PVC (10ft Back rack - 10ft Front Rack - 10ft Overhead)
5 Power Cleans (empty bar)

2. Workout Prep
3 sets:
20-second Row (workout pace)
3 Handstand Push-ups
10ft Lunge Walk
* For each set of lunges practice all 3 positions and build up in weight *

"Iceman"

Freedom (RX'd)
Teams of 2
For time:
2000/1750m Row (Or 4000/3600m Bike Erg)
100 Handstand Push-Ups
25ft. Back-rack walking lunge (155/105) (each)
25ft. Front-rack walking lunge (155/105) (each)
25ft. Overhead walking lunge (155/105) (each)
(KG Barbell: 70/48)

Individual Option:
For time:
1000/850m Row
50 Handstand Push-Ups
25ft. Back-rack walking lunge (155/105)
25ft. Front-rack walking lunge (155/105)
25ft. Overhead walking lunge (155/105)
(KG Barbell: 70/48)

Independence
Teams of 2
1750/1500m Row
75 Handstand Push-Ups
25ft. back-rack walking lunge (135/95) (each)
25ft. front-rack walking lunge (135/95) (each)
25ft. overhead walking lunge (135/95) (each)
(KG Barbell 61/43)

Liberty
Teams of 2
1500/1200m Row
75 Push-ups
100ft Dumbbell Front rack walking lunge (light/each)

Target time: 15-17 minutes
Time cap: 22 minutes

* See Coaches Notes for Limited Equipment, and Large Class Option

Mayhem Mini-Pump – Shoulder/Glutes

4 Rounds
10 Barbell Strict Press @ moderate weight
10 Strict Handstand Pushups
10 Ring Y Raise
10 GHD Hip Raise
10 Elevated Toe Double DB Romanian Deadlift (moderate weight)

-Rest 3 min b/t round-

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