1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s Warm Up
-into-
6 min AMRAP
30-sec assault bike
10 plate toe taps (each side)
2x25ft shuttle jog (down and back)

2. Workout Prep
2 sets:
20 Second Assualt Bike
-rest 1:00-
20 Second Shuttle Run
-rest 1:00-
*Build in pace

Midnight Kiss

Freedom (RX'd)
3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Assault Bike

Independence
No Change

Liberty
2:00 Max Calorie Assault Bike
-3:00 rest-
2:00 Max 25ft Shuttle Run
-3:00 rest-
2:00 Max Calorie Assault Bike

Target number of reps each set: 45 + reps

Minimum number of reps before scaling: 30 reps

Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1-second pause at the top with 2-3 second negative)

• Advanced: Strict Pull-Ups + Negative
• Intermediate: Banded Strict Pull-Up + Negative
• Novice: Jumping Pull Up + Slow negative
• Beginner: Ring Row/Lat Pull Down (5-8 reps)

* If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back