<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Jump Rope (single unders or Bike)<br />-into-<br />3 sets<br />50ft Double Dumbbell Overhead Carry (light)<br />30 Second Knee Plank<br />3 Inch Worms<br /><br />2. Workout Prep<br />2 sets<br />5/4 Calorie Bike Erg<br />1 Wall Walk<br />10 Double Unders<br />- rest 30 seconds between sets -</p>

<h4><strong>White Chocolate Macadamia Nut</strong></h4><p>Freedom (RX’d)<br />4 sets (1 Set every 6 Minutes)</p><ul><li>15/12 Calorie Standing Bike Erg (OR 15/12 Calorie Row OR 150m Run)</li><li>3 Wall Walks</li><li>50 Double Unders</li><li>3 Wall Walks</li><li>15/12 Calorie Standing Bike Erg (OR 15/12 Calorie Row OR 150m Run)</li></ul><p>Independence<br />4 sets (1 Set every 6 Minutes)</p><ul><li>12/10 Calorie Standing Bike Erg (OR 12/10 Calorie Row OR 120m Run)</li><li>3 Wall Walks (Half Way)</li><li>40 Double Unders</li><li>3 Wall Walks (Half Way)</li><li>12/10 Calorie Standing Bike Erg (OR 12/10 Calorie Row OR 120m Run)</li></ul><p>Liberty<br />4 sets (1 Set every 6 Minutes)</p><ul><li>10/8 Calorie Standing Bike Erg</li><li>50ft Bear Crawl</li><li>60 Single Unders</li><li>50ft Bear Crawl</li><li>10/8 Calorie Standing Bike Erg</li></ul><p>Target time each set: 3-4 minutes<br />Time cap each set: 5 minutes</p>

<p>Mayhem Mini-Pump – Back and Biceps</p><p>4 rounds:</p><ul><li>10 Bent Over Barbell Row @ Moderate weight – maintain control and quality</li><li>12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality</li><li>10 Single DB Double Head Curl @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>

<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>