**1. Movement Prep/Activation and Increasing Heart Rate**
6 sets
Tabata Machine: 20 secs on/10 secs off
- Pace should be moderate/fast not a Sprint -

into

3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats

**2. Workout Prep**
- With Partner -
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

"Cream and Sugar"

Freedom (RX):
500/400 Calorie Bike Erg
*Partner Must Hold 2x70/50 in farmers hold
*Switch on the bike as desired
(KG DB: 32.5/22.5)

Independence
Partner Workout:
400/325 Calorie Bike Erg
(Partner Must Hold 2x70/50 in farmers hold)
(Switch on the bike as desired)
(KG DB: 32.5/22.5)

Liberty
Partner Workout:
250/200 Calorie Bike Erg
Every 2:00 perform 100ft Farmer Carry (70s/50s)
(KG DB: 32.5/22.5)

Individual Option:
250/200 Calorie Bike Erg
Every 2:00 perform 100ft Farmer Carry (70s/50s)
(KG DB: 32.5/22.5)

TARGET SCORE
Target time: 28-32 minutes
Time cap: 40 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

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

Mayhem Ready: 10Mins Thompson Roller Posterior Chain

https://youtu.be/4Os1bLKjV2s