<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Warmup<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />5 Dumbbell Thrusters (light weight – build across)<br />4 Box Step Up (Total – light weight – build across)</p><p>:30 sec echo bike<br /><br />2. Workout Prep<br />2 sets:<br />3 Dumbbell Thrusters<br />2 Dumbbell Box Step Ups<br />6 cal echo bike<br />(Build up in weight on each movement)</p>

<h4><strong>Littlefoot</strong></h4><p>Freedom (RX’d)<br />15-12-9<br />Dumbbell Thruster (50s/35s)<br />Dumbbell Box Step ups (50s/35s)(24/20)<br />16/14 Calorie Echo Bike after each set<br />(KG conv: DB 22.5s/15s,</p><p><br />Independence<br />15-12-9<br />Dumbbell Thruster (35s/25s)<br />Dumbbell Box Step ups (35s/25s)(24/20)<br />13/11 Echo Bike after each set<br />(KG conv: DB 15s/10s, Sled 60/40</p><p><br />Liberty<br />15-12-9<br />Wall Ball Thruster (light)<br />Wall Ball Box Step ups (light)(20/16)<br />10/8 Echo Bike after each set<br /> </p><p> </p><p>Target time: 7-9 minutes<br />Time cap: 11 minutes</p>

<p>4 Rounds<br />10 Single Arm Kettlebell Sit-ups (Left)<br />10 Single Arm Kettlebell Sit-ups (Right)<br />30-sec Plank Hold<br /><br />*Rest 1:00 between sets</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>