<p>1. Movement Prep/Activation and Increasing Heart Rate<br />4:00 Row (slow and stead)<br />-into-<br />2 sets:<br />10 Alternating V-ups<br />10 Hollow Rocks<br />10 Kip Swings<br />5 Hanging Knee Raises<br /><br />2. Workout Prep<br />2 sets:<br />5 Abmat Sit-ups<br />3 Toes to Bar</p>

<p><strong>Haupai Pie</strong></p><p><br />Freedom (RX’d)<br />2 sets:<br />50 Abmat Sit Ups<br />50 Toes to Bar<br />-rest 5 minutes between sets-<br /><br />Independence<br />2 sets:<br />50 Abmat Sit Ups<br />30 Toes to Bar (OR 50 Knees to Elbows)<br />-rest 5 minutes between sets-</p><p><br />Liberty<br />2 sets:<br />30 Abmat Sit Ups<br />30 Hanging Knee Raises<br />-rest 5 minutes between sets-<br /><br />Target time each set: 6-8 minutes<br />Time cap each set: 10 minutes</p>

<p>3 Sets:</p><ul><li>50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)</li><li>10 Bulgarian Split Squats (each side)</li></ul>

<p>1:00 Barbell Grip Smash (each side)<br />1:00 Seal Pose (each side)<br />1:00 Lacrosse Ball Smash (each side)</p>