<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6:00 AMRAP</p><ul><li>30-sec bike erg (easy pace)</li><li>5 Sandbag Squats (lightweight)</li><li>10-sec Sandbag Front Hold</li></ul><p><br />2. Workout Prep<br />3 sets (each)</p><ul><li>100m Bike Erg</li><li>2 Sandbag Squats (build in weight each set)</li></ul>

<h4><strong>Donkey + Dragon</strong></h4><p>Freedom (RX’d)<br />Teams of 2<br />For Time<br />2000/1750m Bike Erg or 800m Run<br />30 Sandbag Squats (150/100) or 30 Front Squats (185/125)<br />2000/1750m Bike Erg or 800m Run<br />24 Sandbag Squats (150/100) or 24 Front Squats (185/125)<br />2000/1750m Bike Erg or 800m Run<br />18 Sandbag Squats (150/100) or 18 Front Squats (185/125)<br />(KG conv: SB 70/45, FS 83/56)<br />(sub 48/38 Echo Bike or 60/48 cal Assault Bike if needed)<br /><br />Individual Option:<br />For Time<br />1000/850m Bike Erg or 400m Run<br />15 Sandbag Squats (150/100) or 15 Front Squats (185/125)<br />1000/850m Bike Erg or 400m Run<br />12 Sandbag Squats (150/100) or 12 Front Squats (185/125)<br />1000/850m Bike Erg or 400m Run<br />9 Sandbag Squats (150/100) or 9 Front Squats (185/125)<br />(KG conv: SB 70/45, FS 83/56)<br />(sub 24/19 Echo Bike or 30/24 cal Assault Bike if needed)</p><p><br />Independence<br />Teams of 2<br />For Time<br />1600/1300m Bike Erg or 800m Run<br />30 Sandbag Squats (100/70) or 30 Front Squats (135/95)<br />1600/1300m Bike Erg or 800m Run<br />24 Sandbag Squats (100/70) or 24 Front Squats (135/95)<br />1600/1300m Bike Erg or 800m Run<br />18 Sandbag Squats (100/70) or 18 Front Squats (135/95)<br />(KG conv: SB 45/32.5, FS 61/43)<br />(sub 48/38 Echo Bike or 60/48 cal Assault Bike if needed)</p><p><br />Liberty<br />Teams of 2<br />For Time<br />1000/750m Bike Erg or 400m Run<br />30 Wall Ball Squats<br />1000/750m Bike Erg or 400m Run<br />24 Wall Ball Squats<br />1000/750m Bike Erg or 400m Run<br />18 Wall Ball Squats<br />(sub 24/19 Echo Bike or 30/24 cal Assault Bike if needed)</p><p><br />Target time: 17 – 19 minutes<br />Time cap: 24 minutes</p>

<p>Mayhem Mini-Pump – Chest and Triceps</p><p>4 rounds:</p><ul><li>10 Barbell Bench Press @ moderate weight – maintain quality</li><li>10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality</li><li>12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality</li><li>10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>

<ul><li>1 min couch stretch (each side)</li><li>1 min pigeon pose (each side)</li><li>1 min quad smash (each side)</li></ul>