<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Hip Halo Warmup<br />-into-<br />8:00 Amrap<br />1:00 Echobike (build in pace)<br />5 Updowns<br />5 Down dog/Seal Pose Transitions<br /><br />2. Workout Prep<br />5/4 Calorie EchoBike (workout pace)<br />4 Line Facing Burpees</p>

<p>Wahoo</p><p>Freedom (RX’d)<br />7 min AMRAP<br />40/32 Calorie EchoBike<br />Max Reps Line Facing Burpees<br />-rest 5:00-<br />7 min AMRAP<br />50 Line Facing Burpees<br />Max Calorie Echo Bike<br /><br />Independence<br />7 min AMRAP<br />32/26Calorie EchoBike<br />Max Reps Line Facing Burpees<br />-rest 5:00-<br />7 min AMRAP<br />40 Line Facing Burpees<br />Max Calorie EchoBike</p><p><br />Liberty<br />5 min AMRAP<br />30/24 Calorie Bike Erg<br />Max Reps Up Downs<br />-rest 5:00-<br />5 min AMRAP<br />30 Up Downs<br />Max Calorie Bike Erg<br />(Bike conv: Assault 24/20, Echo 20/16)</p><p> </p><ul><li><p>Target number of reps each set:<br />Set 1: 35+ Reps<br />Set 2: 30/24+ Calories</p></li><li><p>Minimum number of reps before scaling:<br />Set 1: 25 Reps<br />Set 2: 20/16 Calories</p></li></ul>

<p>4 rounds:</p><ul><li>15 GHD Sit-ups</li><li>10 Ab wheels</li><li>:45 sec Face up Chinese Plank</li><li>30yd Single DB Overhead Carry (Left– as heavy as possible)</li><li>30yd Single DB Overhead Carry (Right – as heavy as possible)</li></ul><p>*Rest 3 minutes 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 Tricep lacrosse ball smash (each side)</li></ul>