<p>1. Movement Prep/Activation and Increasing Heart Rate<br />1 set:<br />2:00 Ski<br />2:00 Row<br />(slow and steady)<br /><br />2. Workout Prep<br />1 set:<br />5/4 Calorie Ski<br />5/4 Calorie Row<br />(at workout pace)</p>

<h4><strong>2022 into 2023!</strong></h4><p>Freedom (RX’d)<br />Teams of 2<br />10 sets (each/1:1)<br />23/18 Calorie Ski (OR Row)<br />23/18 Calorie Bike</p><p><br />Independence<br />Teams of 2<br />10 sets (each/1:1)<br />20/16 Calorie Ski (OR Row)<br />20/16 Calorie Bike</p><p><br />Liberty<br />Teams of 2<br />10 sets (each/1:1)<br />15/12 Calorie Ski (OR Row)<br />15/12 Calorie Bike<br /> </p><p>Target time: 48-54 minutes<br />Time cap: 60 minutes<br />Time cap each round: 3 minutes</p>

<h4><strong>Mayhem Mini-Pump – Arms/Core</strong></h4><p>3 Rounds for Quality:<br />10 Banded Pushups<br />10 Single Arm KB Situps (Left)<br />10 Single Arm KB Situps (Right)<br />100ft KB Overhead Walk (50L/50R)</p>

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