<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 Rounds<br />1 min Row (Slow-moderate)<br />1 min Bike Erg (Slow-moderate)<br /><br />2. Workout Prep<br />Get with your teams, and establish a plan and rotation that will help maximize efforts. Ensure athletes practice adjusting the seat height on the bike and getting in and out of the rower.</p>

<p><strong>Thai Pepper</strong></p><p> </p><p>Freedom (RX’d)<br />3 Person Team<br />10,000/8,000m Bike Erg<br />6,000/4,800m Row<br />* Only 2 working at the same time (1 resting) – switch as desired<br />(If Bike Ergs are unavailable, sub 300/240 Calorie Assault Bike or 250/210 Calorie Echo bike)<br /><br />Individual Option:<br />4,000m/3,200m Bike Erg<br />2,000m/1,600m Row<br />-Partition in any way-<br />(If Bike Ergs are unavailable, sub 120/100 Calorie Assault Bike or 100/80 Calorie Echo bike)</p><p> </p><p>Independence<br />3 Person Team<br />8,000/6000m Bike Erg<br />5000/4000m Row<br />(If Bike Ergs are unavailable, sub 240/190 Calorie Assault Bike or 210/170 Calorie Echo bike)</p><p> </p><p>Liberty<br />3 Person Team<br />5,000/4,000m Bike Erg<br />3,000/2,400m Row<br />(If Bike Ergs are unavailable, sub 150/120 Calorie Assault Bike or 125/105 Calorie Echo bike)</p><ul><li>Target time: 20-24 minutes</li><li>Time cap: 30 minutes</li></ul>

<p>Week 2: Ring Muscle-up Progression<br /><br />Advance:<br />5 sets:<br />5 Jump to the Top of the Ring + 3-second Descent<br />- rest 1 minute between sets -<br /><br />Intermediate:<br />5 sets:<br />3 Jump to Top of the Ring + 3-second Descent<br />- rest 1 minute between sets -<br /><br />Beginner:<br />5 sets:<br />5 Bench Dips (Slow and controlled Descent)<br />- rest 1 minute between sets -<br />* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.</p>

<ul><li>1 min Calf Smash (each)</li><li>1 min Foam roll Hamstrings</li><li>1 min Barbell quad smash (each side)</li></ul>