<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets<br />1:00 Bike Erg (easy pace)<br />2 Zombie Rope Climbs (Or 10 Ring Rows)<br />5 Inch Worms<br /><br />2. Workout Prep<br />2 sets:<br />1 Rope Climb (Half Way)<br />1 Wall Walk<br />5/4 Calorie Bike Erg (Workout pace)</p>

<h4><strong>Sebastian + Flounder</strong></h4><p>Freedom (RX’d)<br />15 Rounds<br />1 Rope Climb (Or 3 Strict Pull Ups)<br />2 Wall Walks<br />10/8 Calorie Bike Erg<br /> </p><p>Independence<br />15 Rounds<br />1 Rope Climb<br />1 Wall Walk<br />10/8 Calorie Bike Erg</p><p><br />Liberty<br />15 Rounds<br />3 Zombie Rope CLimbs<br />3 Inch Worms<br />8/6 Calorie Bike Erg<br /><br />Target time: 17-19 minutes<br />Time cap: 25 minutes</p>

<p>Mayhem Mini-Pump – Arms and Shoulders</p><p><br />4 rounds:</p><ul><li>10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight</li><li>10 Bent Over Lateral Raises @ moderate weight</li><li>10 Standing KB Crush Grip Bicep Curl @ maintain quality</li><li>10 Tricep Dips @ moderate weight</li></ul><p><br />*Rest 3 minutes b/t rounds</p>

<ul><li>1 min lacrosse ball pec smash (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>