<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hinshaw Warm Up (12-15 minutes)<br /><br />2. Workout Prep<br />3 sets:<br />100m Run together (workout pace)<br />5 Kettlebell Swings (each)</p>

<p><strong>Gamma Radiation</strong></p><p><br />Freedom (RX’d)<br />Partner<br />800m Run (Together)<br />100 Kettlebell Swings (70/53) (split as needed)<br />600m Run (together)<br />75 Kettlebell Swings (70/53) (split as needed)<br />400m Run (together)<br />50 Kettlebell Swings (70/53) (split as needed)<br />200m Run (together)<br />(KG conv: 32/24)<br />** See notes for indoor shuttle option **<br /><br />Individual Option:<br />800m Run<br />50 Kettlebell Swings (70/53)<br />600m Run<br />35 Kettlebell Swings (70/53)<br />400m Run<br />20 Kettlebell Swings (70/53)<br />200m Run<br />(KG conv: 32/24)<br />** See notes for indoor shuttle option **</p><p> </p><p>Independence<br />Partner<br />800m Run (Together)<br />100 Kettlebell Swings (53/35) (split)<br />600m Run (together)<br />75 Kettlebell Swings (53/35) (split)<br />400m Run (together)<br />50 Kettlebell Swings (53/35) (split)<br />200m Run (together)<br />(KG conv: 24/16)</p><p><br />Liberty<br />800m Run (together)<br />40 Russian Kettlebell Swings (light) (split)<br />600m Run (together)<br />30 Russian Kettlebell Swings (light) (split)<br />400m Run (together)<br />20 Russian Kettlebell Swings (light) (split)<br />200m Run (together)</p><ul><li>Target time: 15-17 minutes</li><li>Time cap: 22 minutes</li></ul>

<p><strong>Ring Muscle Ups: Week 5- Day 2</strong><br /><br />Every minute on the minute for 8 minutes, add one rep:</p><ul><li>Advanced: Strict Box Ring Muscle Up</li><li>Intermediate: Strict Toe Assist Ring Muscle Up</li><li>Beginner: Strict Ring Assisted Pull Up (seated)</li></ul><p><br />In minute one, perform one rep. In minute two, perform two reps…until you perform 8 reps in minute 8.<br /><br />If an athlete hits failure, they will complete a 20-second Box Support Hold for each remaining round</p>

<p><strong>Mayhem Mini-Pump:Glutes and Shoulders</strong></p><p><br />4 Rounds</p><ul><li>10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7</li><li>10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7</li><li>10 GHD Hip Raise @ moderate weight – maintain quality RPE 7</li><li>10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min b/t rounds-</p>

<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>