**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warm-up or Banded 7's
-into-
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forwarding leg
10 yd butt kickers
10 yd high knees
* If you have time go through more of the Hinshaw Warm Up *

**2. Workout Prep**
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats

Half Murph
 

Freedom (RX'd)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

Independence (no change)
 

Liberty
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run

• Target time: 20-25minutes
• Time cap: 32 minutes

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