<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets<br />10 Single Arm Dumbbell Bench Press (Each)<br />10 Alternating V-Ups<br />10 Ring Rows<br /><br />2. Workout Prep<br />Use this time for athletes to set up the bench and start working up in weight. During their breaks hit a few calories on the assault bike.</p>

<h4><strong>Eclairs</strong></h4><p>Freedom (RX’d)<br />Teams of 2<br />60 Bench Press (135/85) (split as needed)<br />800m Run (together)<br />40 Bench Press (155/100) (split as needed)<br />800m Run (together)<br />20 Bench Press (185/115) (split as needed)<br />800m Run (together)<br />(KG Conv Men: 61/70/83, Women: 39/45/52)<br /><br />Independence<br />Teams of 2<br />60 Bench Press (115/75)<br />500m Run (together)<br />40 Bench Press (135/85)<br />500m Run (together)<br />20 Bench Press (155/95)<br />500m Run (together)<br />(KG Conv Men: 52/61/70, Women: 34/39/43)</p><p><br />Liberty<br />Teams of 2<br />40 Dumbbell Bench Press (light)<br />300m Run (together)<br />30 Dumbbell Bench Press (light)<br />300m Run (together)<br />20 Dumbbell Bench Press (light)<br />300m Run (together)<br /><br />Target time: 16-18 minutes<br />Time cap: 25 minutes</p>

<p>4 Rounds:<br />15 Overhead Plate Situps<br />7 Alligator Rolls (each side)<br />30 sec Face-Up Chinese Plank<br />30 Flutter Kicks (each side)<br />30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)<br />30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)<br /><br />*Rest 2:00 b/t sets</p>

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