<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (30 seconds moderate- fast/30 seconds slow)<br />-into-<br />3 sets:<br />12 dual db push press (light)</p><p>10 scrap retractions<br />6 Kipping swings</p><p><br /><br /><br />2. Workout Prep<br />3 sets: (with partner)</p><p>20 second echo bike<br />5 synchro toe to bar</p><p>5 synchro dbpush press</p>

<h4><strong>Spike</strong></h4><p>Freedom (RX’d)<br />Teams of 2<br />2 rounds<br />21-15-9</p><p>Synchro toes to bar</p><p>Synchro db push press 50/35</p><p>42-30-18</p><p>calorie echo bike (split evenly)</p><p>*start second round at 12:00 mark*<br /><br />Individual Option:<br />2 rounds<br />21-15-9</p><p>toes to bar</p><p>Dual DB push press 50/35</p><p>calorie echo bike</p><p>*start second round at 12:00 mark*</p><p> </p><p>Independence</p><p>Teams of 2<br />2 rounds<br />18-12-9</p><p>Synchro toes to bar</p><p>Synchro db push press 35/25</p><p>36-24-18</p><p>calorie echo bike (split evenly)</p><p>*start second round at 12:00 mark*</p><p><br />Liberty</p><p>Teams of 2<br />2 rounds<br />21-15-9</p><p>Synchro knee ups</p><p>Synchro db push press 20/15</p><p>30-20-10</p><p>calorie echo bike (split evenly)</p><p>*start second round at 12:00 mark*</p>

<p>Mayhem Mini-Pump – Shoulder/Glutes</p><p> </p><p>4 Rounds<br />10 Barbell Strict Press @ moderate weight<br />10 Bottom-Up Single Arm Standing KB Press @ moderate weight<br />10 DB Snow Angel Raise @ moderate weight<br />10 GHD Hip Extension @ maintain quality<br />10 Band Pull Through @ moderate weight<br /><br />-Rest 3 min b/t round-</p>

<p>1 min Barbell Quad Smash (each side)<br />1 min Couch Stretch (each side)<br />1 min Trap Smash (each side)</p>