<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 sets:<br />1:00 Assault Bike<br />5 Front Squats (empty bar)<br />5 Shoulder Press (empty bar)<br />5 Scap Pull Ups<br />5 Ring Rows (1 sec pause at the top)<br /><br />2. Workout Prep<br />1 set:<br />5/4 Calorie Assault Bike (workout pace)<br />3 Thrusters (focus on breathing)<br />2 Strict Pull-ups</p>

<p><strong>Green Eggs and Ham</strong></p><p> </p><p>Freedom (RX’d)<br />16:00 AMRAP<br />24/18 Calorie Echo Bike<br />20 Thrusters (45/35)<br />10 Strict Pull-Ups<br /> </p><p>Independence<br />16:00 AMRAP<br />21/16 Calorie Echo<br />20 Thrusters (35/25)<br />8 Strict Pull-Ups</p><p> </p><p>Liberty<br />16:00 AMRAP<br />16/12 Calorie Echo<br />10 Dumbbell Thrusters (light)<br />5 Jumping Pull-Ups or Ring Rows</p><ul><li>Target number of Rounds: 4+ rounds</li><li>Minimum number of Rounds before scaling: 3</li></ul>

<p>Week 1: Ring Muscle-up Progression<br /><br />Advanced:<br />5 sets:<br />30 seconds Top of Ring Dip Hold<br />- rest 1 minute between sets -<br /><br />Intermediate:<br />5 sets:<br />20-30 seconds Top of Ring Dip Hold<br />- rest 1 minute between sets -<br /><br />Beginner:<br />5 sets:<br />20-30 seconds Top of Ring Dip Hold (Toes on the ground)<br />- rest 1 minute between sets -<br /><br />* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.</p>

<ul><li>1 min lying 90/90 hip stretch (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>