1. Movement Prep/Activation
3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)
-into-
3 min AMRAP
5 world’s greatest stretch (each side)
4 box get overs (practice transition)

2. Workout Prep
2 sets
5/4 Calorie Row (Workout Pace)
2 Burpee Box Get Overs (progress up in height each set)

Boyz II Men

Freedom (RX'd)
Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
9/7 Calorie Row

Independence
Every 6:00 ( 5 sets)
12/10 Calorie Row
4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)
10/8 Calorie Row
4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)
8/6 Calorie Row

Liberty
Every 6:00 ( 5 sets)
10/8 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
8/6 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
6/4 Calorie Row

• Target time each set: 4-5 minutes
• Time cap: 6 minutes

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