<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 set:<br />1:00 Assault Bike (build in pace)<br />5 Muscle cleans (empty bar)<br />5 Front Squats (empty bar)<br />5 Inch Worms<br />10 Alternating V-Ups<br /><br />2. Workout Prep<br />2 sets:<br />1 Wall Walk<br />3 Front Squats (build in weight)<br />5/4 Calorie Assault Bike (at workout pace)</p>

<p><strong>Ant-Man &amp; Wasp</strong></p><p><br />Freedom (RX’d)<br />Teams of 2 (1:1)<br />8 Rounds (each)<br />3 Wall Walks<br />9 Front Squats (95/65)<br />12/10 Calorie Assault Bike<br />(KG Conv: FS 43/29)</p><p> </p><p>Independence<br />Teams of 2 (1:1)<br />8 Rounds (each)<br />2 Wall Walks<br />9 Front Squats (75/55)<br />10/8 Calorie Assault Bike<br />(KG Conv: FS 34/25)</p><p> </p><p>Liberty<br />Teams of 2 (1:1)<br />8 Rounds (each)<br />3 Inch Worms<br />9 Dumbbell Front Squats (light)<br />10/8 Calorie Bike Erg</p><p> </p><ul><li>Target Time: 18-20 minutes</li><li>Time Cap: 25 minutes</li></ul>

<p>3 rounds</p><ul><li>10 Overhead Plate Sit ups</li><li>20 Kettlebell Front Rack Marches (each side – as heavy as possible while form can be maintained)</li><li>30 Flutters Kicks (each side)</li></ul>

<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>