1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7's
+
Hip Halo Warmup
-into-
3 sets
10 PVC Pipe Pass Throughs
10 Walking Lunge Steps

2. Strength Prep
Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.

3. Workout Prep
2 sets:
5 GHD’s
2x25ft Shuttle Run
5 Toes to Bar

Hank Pym

Freedom (RX'd)
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar

Independence
For Time:
50 GHD’s + 6in Riser (Or Stick Sit Ups)
50x25ft Shuttle Run
25 Toes to Bar
25 Knees to Elbows

Liberty
For Time:
50 Hanging Knee Raises
25/20 Calorie Bike Erg
50 Sit Ups

• Target time: 8-10 minutes
• Time cap: 15 minutes

• 1 min Seal Pose
• 1 min Bicep stretch on wall
• 1 min Tricep lacrosse ball smash (each side)