<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />Every 1:00 (7:00)<br />5 Ring Rows<br />5 Sit Ups<br />3 Inch Worms<br /><br />2. Workout Prep<br />2 sets: (with partner)<br />30-Second Row (workout pace)<br />3 Pull-ups<br />5 GHD’s<br />3 Push Ups</p>

<h4><strong>Minkus</strong></h4><p>Freedom (RX’d)<br />Teams of 2<br />2000/1750m Row<br />100 Pull-ups<br />1500/1300m Row<br />100 GHD’s (Or 100 Stick Sit ups)<br />1000/850m Row<br />100 Push Ups<br />500/400m Row<br /><br />Individual Option:<br />1000/850m Row<br />50 Pull-ups<br />750/650m Row<br />50 GHD’s<br />500/400m Row<br />50 Push Ups<br />250/200m Row</p><p><br />Independence<br />Teams of 2<br />1750/1500m Row<br />75 Pull-ups<br />1250/1100m Row<br />75 GHD’s + 6in Riser (Or 100 Stick Sit ups)<br />1000/850m Row<br />75 Push Ups<br />500/400m Row</p><p><br />Liberty<br />Teams of 2<br />500/400m Row<br />75 Ring Rows<br />500/400m Row<br />75 Sit ups<br />500/400m Row<br />75 Bar Push Ups<br />500/400m Row<br /><br />Target time: 24-26 minutes<br />Time cap: 30 minutes</p>

<p>4 rounds:</p><ul><li>10 Single Arm KB Situps (Left)</li><li>10 Single Arm KB Situps (Right)</li><li>10 Dip Support Leg Raise</li><li>10 Ab wheels</li><li>60 Sec Plank Hold</li><li>30 yd Banded KB Overhead Walk</li></ul><p>2 min rest b/t rounds</p>

<p>1 min seal pose<br />1 min bicep stretch on wall<br />1 min tricep lacrosse ball smash (each side)</p>