1. Movement Prep/Activation and Increasing Heart Rate*
3 min Assault Bike
(:30 sec easy, :20 sec mod, :10 sec fast x 3)
-into-
6 min armap:
3 Dumbbell Deadlifts
3 Dumbbell Hang Snatches
3 Devils Press
5 inch worms

2. Workout Prep
1 sets:
5/4 Calorie Bike
2 Devils Press

"Hawaiian Pizza"

Freedom (RX'd)
6 sets (Every 4:00)
21/16 Calorie Assault Bike
9 Devil Press (50s/35s)
* KG DB: (22.5/15)

Independence
6 sets (Every 4:00)
16/14 Calorie Assault Bike
9 Devil Press (35s/25s)
* KG DB: (15/11.5)

Liberty
6 sets (Every 4:00)
15/12 Calorie Bike Erg
9 Alternating Dumbbell Clean and Push Press (light)

Target time each set: 1:45-2:15
Time cap each set: 2:30

* See Coaches Notes for Limited Equipment and Large Class Option

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side