1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
8:00 Amrap
1:00 Assault bike (build in pace)
5 Updowns
5 Down dog/Seal Pose Transitions

2. Workout Prep
5/4 Calorie Assault Bike (workout pace)
4 Line Facing Burpees

Wahoo

Freedom (RX'd)
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
(Echo bike conv: 40/32 cal)

Independence
7 min AMRAP
40/32 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
40 Line Facing Burpees
Max Calorie Assault Bike
(Echo bike conv: 32/26 cal)

Liberty
5 min AMRAP
30/24 Calorie Bike Erg
Max Reps Up Downs
-rest 5:00-
5 min AMRAP
30 Up Downs
Max Calorie Bike Erg
(Bike conv: Assault 24/20, Echo 20/16)

• Target number of reps each set:
  Set 1: 35+ Reps
  Set 2: 30/24+ Calories

• Minimum number of reps before scaling:
  Set 1: 25 Reps
  Set 2: 20/16 Calories

4 rounds:

• 15 GHD Sit-ups
• 10 Ab wheels
• :45 sec Face up Chinese Plank
• 30yd Single DB Overhead Carry (Left– as heavy as possible)
• 30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Tricep lacrosse ball smash (each side)