<p>1. Movement Prep/Activation and Increasing Heart Rate<br />10:00 AMRAP<br />1:00 Machine<br />50ft Empty Sled push (Or 10 Box Step Ups)<br />10 Ring Rows<br />5 Inch Worms<br /><br />2. Workout Prep<br />2 sets:<br />100m Run (workout pace)<br />10’ Sled Push (build-in weight)<br />3 Bench Press (build-in weight)</p>

<p><strong>Luke 24:6-7</strong></p><p><br />Freedom: Teams of 2<br />5 rounds<br />300m Run (together) or 500m Row (split)<br />100’ Sled Push (3×45/2×45) (Or Dumbbell Lunge Walk (50s/35s)<br />30 Bench Press (135/95)<br />(KG conv: Sled 80/60, DB 22.5/15, BP 70/45)<br /><br />Independence<br />5 rounds<br />300m Run (Or 400m Row)<br />60’ Sled Push (2×45/1×45) (Or 50′ Dumbbell Lunge Walk (35s/25s)<br />15 Bench Press (115/80)<br />(KG conv: Sled 40/20, DB 15/10, BP 52/36)</p><p> </p><p>Liberty<br />5 rounds<br />200m Run (Or 300m Row)<br />60’ Sled Push (1×45/1×35) (Or 50′ Dumbbell Lunge Walk (25/15)<br />15 Dumbbell Bench (light)<br />(KG conv: Sled 20/15, DB 10/7.5)</p><p> </p><p>** Individual versions available in coach notes</p><ul><li>Target time: 17-19 minutes</li><li>Time cap: 24 minutes</li></ul>

<p><strong>Ring Muscle Ups: Week 4 – Day 2</strong><br /><br />Athletes work with a partner and each work/rest to complete:<br />12-10-8-6-4-2<br />Ring Kip Swings<br />Ring Dips<br />* After each set, both partners will complete 50 foot Crab Walk TOGETHER<br /><br />Advanced: Rx Ring Dips<br />Intermediate: Ring Dips with Heel on Box<br />Beginner: Ring Push Ups OR Push Ups on Floor</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 Plate Front Raise @ moderate weight – maintain quality RPE 7</li><li>10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7</li><li>10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min b/t rounds-</p>

<ul><li>1 min standing QL doorway/rig stretch (each side)</li><li>1 min foam roll lats (each side)</li><li>1 min thread the needle (each side)</li></ul>