<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />12:00 Amrap<br />1:00 Row<br />10 Suitcase Deadlifts (each side)<br />3 Sandbag Cleans (light)<br />3 Inch Worms<br />10 Roll and Reach<br /><br />2. Workout Prep<br />2 sets:<br />5 Dumbbell Deadlifts (increase weight)<br />1 Sandbag Clean (increase weight)<br />2 Push Ups<br />2 Deficit Push ups</p>

<p><strong>Veb</strong><br /> </p><p>Freedom (RX’d)<br />21-15-9<br />Dumbbell Deadlifts (70s/50s)<br />42-30-18<br />Push Ups<br />-Rest 5:00-<br />21-15-9<br />Sandbag Cleans (100/70) (Or Power Snatch (115/80)<br />Deficit Push Ups (4in/2in)<br />(KG conv: DB 32.5/22.5, SB 45/32.5, PS 52/36, Push up 10/5 cm)<br /> </p><p>Independence<br />21-15-9<br />Dumbbell Deadlifts (50s/35s)<br />42-30-18<br />Push Ups<br />-Rest 5:00-<br />21-15-9<br />Sandbag Cleans (70/50) (Or Power Snatch (95/65)<br />Deficit Push Ups (2in/1in)<br />(KG conv: DB 22.5/15, SB 32.5/22.5, PS 43/29, Push up 5/3 cm)</p><p> </p><p>Liberty<br />21-15-9<br />Dumbbell Deadlifts (light)<br />Bar Push Ups<br />-Rest 5:00-<br />21-15-9<br />D-Ball Slams (light) (Or Alternating Dumbbell Snatch)<br />15-12-9<br />Push Ups</p><p> </p><ul><li>Target time each set: 7-8 Minutes</li><li>Time cap each set: 10 minutes</li></ul>

<p>Ring Muscle Ups: Week 3 – Day 2<br /><br />3 rounds at each station of 30 seconds of work/30 seconds of rest<br />Finish all rounds of one station before moving to the next station<br />–1minute transition to rotate to the next station-<br /><br />Station 1: Active Hang on Rings or Rig [depending on class size]<br /><br />Station 2: Controlled jump to support on Low Rings<br />Advanced &amp; Intermediate: Set rings so they are waist height<br />Beginner: Set rings below the waist so they have the support of feet throughout the skill.<br /><br />Station 3:<br />Advanced: Russian Pushups<br />Intermediate: Pushups<br />Beginner: Box Push Ups [the higher the box the more scaled]</p>

<p><strong>Mayhem Mini-Pump –Arms and Shoulders</strong></p><p>4 Rounds</p><ul><li>10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7</li><li>12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7</li><li>10 DB Spider Curls @ moderate weight – maintain quality RPE 7</li><li>10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min 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>