<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec single/double unders<br />3 Single Arm DB Shoulder to Overhead (each side)<br />3 Lunge Steps (each side) w/ DB racked on shoulder<br />10 Sit Ups (focus on leg extension)<br /><br />2. Workout Prep<br />2 sets<br />10 Double Unders<br />10ft Single Arm Overhead Lunge (set 1, Right arm/ set 2, Left arm)<br />5 GHD’s</p>

<h4><strong>Dr. Bruce Banner</strong></h4><p>Freedom (RX’d)<br />100-75-50<br />Double Unders<br />150-100-50ft<br />Single Arm Overhead Dumbbell Lunge (50/35)<br />25 GHD’s (Or Stick Sit Ups) after each set of lunges</p><p> </p><p>Independence<br />80-60-40<br />Double Unders<br />150-100-50ft<br />Single Arm Overhead Dumbbell Lunge (35/25)<br />20 GHD’s + 6in Riser (Or Stick Sit Ups) after each set of lunges</p><p> </p><p>Liberty<br />100-75-50<br />Single Unders<br />150-100-50ft<br />Walking Lunge<br />25 Sit Ups after each set of lunges</p><p> </p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 16 minutes</li></ul>

<p>10:00<br />Rope Climb Practice<br />-OR-<br />5 sets (New set every 2:00)<br />3 Rope Climbs</p>

<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min calf stretch against wall (each side)</li><li>1 min foam roll upper back</li></ul>