1. Movement Prep/ActivationHip Halo Warm up1:00 Machine-into-3 sets:5 Worlds Greatest Stretch (each side)10 Deadbugs5 Scap Pull-ups5 Front Squats (empty bar - build across sets)2. Strength PrepBuild to a heavy single Front Squat and find a max strict weighted chin-up
3. Workout Prep2 sets:5/4 Calorie Assault Bike (build-in pace)5 Wall Balls5 GHD’s
Build to a heavy single (10-12 minutes)* Rest as needed between sets *
Strict Chin Up, Max Weight* Rest as needed between sets *
Sesame Street
Freedom (RX'd)30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)-into-42-30-18Wall Balls (20/14)GHD’s (OR V Ups)-into-30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)(KG conv: Wall Ball 9/6)Independence24/20 Calorie Assault Bike (or 20/16 Calorie Echo Bike)-into-42-30-18Wall Balls (14/10)GHD’s (6in riser)-into-24/20 Calorie Assault Bike (or 20/16 Calorie Echo Bike)(KG conv: Wall Ball 6/4)
Liberty20/16 Calorie Assault Bike (or 16/12 Calorie Echo Bike)-into-30-20-10Wall Ball Thruster (light)Abmat Sit-up-into-20/16 Calorie Assault Bike (or 16/12 Calorie Echo Bike)
24 Hour Duty Cycl