1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
6 min AMRAP
30 sec single/double unders
3 Single Arm DB Shoulder to Overhead (each side)
3 Lunge Steps (each side) w/ DB racked on shoulder
10 Sit Ups (focus on leg extension)

2. Workout Prep
2 sets
10 Double Unders
10ft Single Arm Overhead Lunge (set 1, Right arm/ set 2, Left arm)
5 GHD’s

Dr. Bruce Banner

Freedom (RX'd)
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges
(conv: 45-30-15m)

Independence
80-60-40
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (35/25)
20 GHD’s + 6in Riser (Or Stick Sit Ups) after each set of lunges
(conv: 45-30-15m)

Liberty
100-75-50
Single Unders
150-100-50ft
Walking Lunge
25 Sit Ups after each set of lunges
(conv: 45-30-15m)

• Target time: 10-12 minutes
• Time cap: 16 minutes

10:00
Rope Climb Practice
-OR-
5 sets (New set every 2:00)
3 Rope Climbs

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min calf stretch against wall (each side)
• 1 min foam roll upper back