1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under number in Air Squats (max 15)

2. Strength
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).

3. Workout Prep
3 sets:
5/4 Calorie Air Bike
5/4 Calorie Row
*Build in pace/ practice transitions*

"On October 3rd, he asked me what day it was”

Freedom (RX'd)
Every 5:00 (4 sets)
20/16 Calorie Air Bike
20/16 Calorie Row

Independence
Every 5:00 (4 sets)
16/13 Calorie Air Bike
16/13 Calorie Row

Liberty
Every 5:00 (4 sets)
12/10 Calorie Air Bike
12/10 Calorie Row

• Target time each set: 2-2:30
• Time cap each set: 3 minutes

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