<p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />1 min row (easy pace)<br />10 Plate Floor Press<br />5 Lying Iron Cross (each side)<br />5 Lying Scorpions (each side)<br />5 Shoulder to Overhead (empty bar – build across)<br /><br />2. Workout Prep<br />2 sets: (each)<br />5/4 Calorie Row<br />5 Push Ups<br />5 Shoulder to Overhead (build in weight)</p>

<p><strong>Mean Green Rage Machine</strong></p><p> </p><p>Freedom (RX’d)<br />Partner Workout:<br />50/40 Calorie Row<br />50 Push ups<br />50/40 Calorie Row<br />100 Shoulder to Overhead (115/80)<br />50/40 Calorie Row<br />50 Push ups<br />50/40 Calorie Row<br />*Split reps/calories as needed*<br /><br />Individual option:<br />25/20 Calorie Row<br />25 Push ups<br />25/20 Calorie Row<br />50 Shoulder to Overhead (115/80)<br />25/20 Calorie Row<br />25 Push ups<br />25/20 Calorie Row</p><p> </p><p>Independence – Partner Workout<br />40/32 Calorie Row<br />40 Push ups<br />40/32 Calorie Row<br />100 Shoulder to Overhead (95/65)<br />40/32 Calorie Row<br />40 Push ups<br />40/32 Calorie Row<br /> </p><p>Liberty – Partner Workout<br />30/24 Calorie Row<br />30 Bar Push ups<br />30/24 Calorie Row<br />60 Dumbbell Push Press (light)<br />30/24 Calorie Row<br />30 Bar Push ups<br />30/24 Calorie Row</p><p> </p><ul><li>Target time: 16-18 minutes</li><li>Time cap: 22 minutes</li></ul>

<p><strong>Week 5: Ring Muscle-up Progression</strong><br /><br />Advanced:<br />Have athletes practice: Ring Transitions (with band)<br />- 10-12 minutes -<br /><br />Intermediate:<br />5 sets:<br />Have athletes practice: Ring Transitions (with band/ugly squat position)<br />- rest 1 minute between sets -<br /><br />Beginner:<br />5 sets:<br />Have athletes practice: Ring Transitions (ugly squat position)<br />- rest 1 minute between sets -<br /><br />* Have athletes start from the beginning and progress within their limitations.</p><ul><li>Use heavier band</li><li>Place legs on the ground (see video)</li><li>Move feet back, add a plate for the dip.</li></ul>

<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>