<p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Machine<br />-into-<br />3 sets<br />1:00 Jump Rope<br />5 Sit Ups + Knee Extension<br />5 Inch Worms:<br /><br /><br />2. Workout Prep<br />1 set:<br />1 Shuttle Run (50’)<br />5 GHD’s<br />10 Double Unders<br />5 Push Ups</p>

<h4><strong>Scott VanderSHOOT &amp; Ben Freaking Davidson</strong></h4><p>Freedom (RX’d)<br />6 Sets (1 Set every 2:30)<br />12×25′ Shuttle Run<br />15 GHD Sit Ups<br />(KG Conv: shuttle run 12x8m)<br />-Rest 5:00-<br />6 Sets (1 Set every 2:30)<br />60 Double Unders<br />20 Push Up</p><p> </p><p>Independence<br />6 Sets (1 Set every 2:30)<br />12×25′ Shuttle Run<br />12 GHD Sit Ups + 6in Riser<br />(Rest 5:00)<br />6 Sets (1 Set every 2:30)<br />30 Double Unders<br />15 Push Up<br />(KG Conv: shuttle run 12x8m)</p><p> </p><p>Liberty<br />6 Sets (1 Set every 2:30)<br />200m Bike Erg<br />15 Sit Ups<br />(Rest 5:00)<br />6 Sets (1 Set every 2:30)<br />40 Single Unders<br />12 Bar Push Up</p><p> </p><p>Target time each set: 1:30-1:45<br />Time cap each set: 2:00</p>

<p>1 min couch stretch (each side)<br />1 min Bicep Wall Stretch<br />1 min Seal Pose</p>