1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets
20 Plate Hops
10 Step ups
5 Kipping Knee Raises
5 Pike Push-ups

2. Workout Prep
-with a partner-
1 set:
5 Box Jump Overs (each)
5 Synchro Toes to Bar
5 Handstand Push-ups (each)

"Cheeseheads"

Freedom (RX'd)
Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)

Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)

Independence
75 Box Jump Overs (20/16)
35 Synchro Toes to Bar
75 Handstand Push-ups
35 Synchro Toes to Bar
75 Box Jump Overs (20/14)

Liberty
100 Box Step Ups (20/16)
50 Synchro Hanging Knee Raises
100 Dumbbell Push Press (light)
50 Synchro Hanging Knee Raises
100 Box Step Ups (20/16)

Target time: 18-20 minutes
Time cap: 25 minutes

* See Coaches Notes for Limited Equipment and Large Class Option

1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)

Mayhem Ready: Pre Post Workout Press Couplet

https://youtu.be/bCSB5dRjiHM