<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 sets<br />50m Jog<br />5 Inch Worms<br />5 Muscle Snatch (empty bar)<br />5 Snatch Push Press (empty bar)<br />5 Overhead Squats (empty bar)<br /><br />2. Workout Prep<br />3 sets: With partner<br />100m Run Together<br />1 Synchro Wall Walk<br />3 Synchro Overhead Squats (build up in weight)</p>

<h4><strong>We are Never Ever Getting Back Together</strong></h4><p>Freedom (RX’d)<br />Partner Workout:<br />400m Run (together) (Or 1600m Bike Erg (Split))<br />15 Synchro Wall Walks<br />800m Run (together) (Or 3200m Bike Erg (Split))<br />30 Synchro Overhead Squats (95/65)<br />400m Run (together) (Or 1600m Bike Erg (Split))<br />(KG conv: OHS 43/29)<br /> </p><p>Affiliate Compete (RX+)<br />Partner Workout:<br />400m Run (together)<br />20 Synchro Wall Walks<br />800m Run (together)<br />20 Synchro Overhead Squats (135/95)<br />400m Run (together)<br />(KG conv: OHS 61/43)</p><p><br />Independence<br />Partner Workout:<br />400m Run (together)<br />10 Synchro Wall Walks<br />800m Run (together)<br />30 Synchro Overhead Squats (75/55)<br />400m Run (together)<br />(KG conv: OHS 34/25)</p><p><br />Liberty<br />Partner Workout:<br />200m Run (together)<br />10 Synchro Inch Worms<br />400m Run (together)<br />30 Synchro Dumbbell Front Squats (light)<br />200m Run (together)<br /><br />Target time: 14-16 minutes<br />Time cap: 20 minutes</p>

<p>For Time/Quality:<br /><br />4 Rounds<br />20 Abmat Situps<br />30 Sec Plank<br />30 Flutter Kicks (each side)<br />30 Sec Side Plank (Right)<br />30 Sec Side Plank (Left)<br />15 Seated Oblique Twists w/ medball (each side)</p>

<p>1 min lacrosse ball pec smash (each side)<br />1 min overhead elbow grab tricep stretch (each side)<br />1 min tricep lacrosse ball smash (each side)</p>