1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 Machine
50ft Empty Sled push (Or 10 Box Step Ups)
10 Ring Rows
5 Inch Worms

2. Workout Prep
2 sets:
100m Run (workout pace)
10’ Sled Push (build-in weight)
3 Bench Press (build-in weight)

Luke 24:6-7

Freedom: Teams of 2
5 rounds
300m Run (together) or 500m Row (split)
100’ Sled Push (3x45/2x45) (Or Dumbbell Lunge Walk (50s/35s)
30 Bench Press (135/95)
(KG conv: Sled 80/60, DB 22.5/15, BP 70/45)

Independence
5 rounds
300m Run (Or 400m Row)
60’ Sled Push (2x45/1x45) (Or 50' Dumbbell Lunge Walk (35s/25s)
15 Bench Press (115/80)
(KG conv: Sled 40/20, DB 15/10, BP 52/36)

Liberty
5 rounds
200m Run (Or 300m Row)
60’ Sled Push (1x45/1x35) (Or 50' Dumbbell Lunge Walk (25/15)
15 Dumbbell Bench (light)
(KG conv: Sled 20/15, DB 10/7.5)

** Individual versions available in coach notes

• Target time: 17-19 minutes
• Time cap: 24 minutes

Ring Muscle Ups: Week 4 - Day 2

Athletes work with a partner and each work/rest to complete:
12-10-8-6-4-2
Ring Kip Swings
Ring Dips
* After each set, both partners will complete 50 foot Crab Walk TOGETHER

Advanced: Rx Ring Dips
Intermediate: Ring Dips with Heel on Box
Beginner: Ring Push Ups OR Push Ups on Floor

Mayhem Mini-Pump –Arms and Shoulders

4 Rounds

• 10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
• 12 Plate Front Raise @ moderate weight – maintain quality RPE 7
• 10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7
• 10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

• 1 min standing QL doorway/rig stretch (each side)
• 1 min foam roll lats (each side)
• 1 min thread the needle (each side)