1. Movement Prep/Activation and Increasing Heart Rate
3:00 Slow Bike Erg
-into-
3 sets
5/4 Calorie Bike Erg
5 GHD’s to Parallel
10 Slow Air Squats

2. Workout Prep
1 set:
5 GHD’s
5/4 Calorie Bike Erg (workout pace)

Harp Seal

Freedom (RX'd)
Death By Bike Erg & GHD
Every 2 minutes:
12 GHD Sit Ups (Or 12 Stick Sit Ups)
Bike Erg Calories (Or Assault Bike)
*Start with 10/8 Calories and add 2 calories every set until unable to complete in 2 minutes.

Independence
Every 2 minutes:
10 GHDs + 6in Riser (Or 10 Stick Sit Ups)
Bike Erg Calories (Or Assault Bike)
Start with 8/6 Calories and add 2 calories every set until unable to complete in 2 minutes.

Liberty
Every 2 minutes: (6 sets)
12 Sit Ups)
10/8 Bike Erg Calories (Or Assault Bike)

Target Round: Round of 20/16 Calorie

Minimum Round before scaling: 18/14 Calorie

Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)

*If athletes performed this last week and felt very comfortable with the reps, then recommend adding 1-2 reps or going up to the next progression if scaling.

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)