1. Movement Prep/Activation
Hip Halo Warmup
-into-
6 min AMRAP
30-second Bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs

2. Workout Prep
2 sets
10 Second Bike (Workout Pace)
2 Burpee Dumbbell Deadlifts (work on proper landing going from the burpee into the deadlift)
- rest 30 seconds between sets -

Mango Habanero

Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
- 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set -
(KG conv: 22.5/15 DBs)

*Repeat from October 7, 2021

Independence
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (35s/25s)
-9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set -
(KG conv: 15/10 DBs)

Liberty
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts (light)
10/8 Calorie Assault Bike or 8/6 Echo Bike

• Target time: 12-14 minutes
• Time cap: 16 inutes

4 Rounds

• 12 Seated Chest Fly with Bands @ moderate weight – maintain quality
• 10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 minute between sets-

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)