1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
2 Zombie Rope Climbs
2 Burpee Box Get Overs (low height, practice transition)
5 Wall Ball Front Squats
5 Wall Ball Push Press

2. Workout Prep
1 set: (with a partner)
1 Rope Climb (each)
2 Burpee Box Get Overs (each)
5 Wall Balls (each)

Swordfish

Freedom (RX'd)
Teams of 2
10 Rope Climbs (Or 30 Strict Pull Ups)
30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)
300 Wall Balls (20/14)
30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)

Independence
Teams of 2
8 Rope Climbs (Or 24 Strict Pull Ups)
30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)
240 Wall Balls (20/14)
30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)
8 Rope Climbs (Or 24 Strict Pull Ups)

Liberty
Teams of 2
12 Zombie Climbs (Or 30 Jumping Pull Ups)
30 Up Down + Box Step Up (low)
200 Wall Ball Thrusters (light)
30 Up Down + Box Step Up (low)
12 Zombie Climbs (Or 30 Jumping Pull Ups)

• Target time: sub 25 minutes
• Time cap: 30 minutes

Mayhem Mini-Pump: Leg Day

4 Rounds

• 10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
• 10 Lying DB Hamstring Curl @ Moderate weight – maintain control and quality RPE 7
• 10 Back Racked Bar Box Step-Ups @ moderate weight – maintain quality RPE 7
• 15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

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