<p>1. Movement Prep/Activation and Increasing Heart Rate<br />2 Rounds<br />1 min Bike Erg*<br />10 sec transition<br />1 min Ski Erg*<br />10 sec transition<br />1 min Row*<br />10 sec transition<br />*(30 sec easy/20 sec mod/10 sec hard) on each machine<br /><br /><br />2. Workout Prep<br />Get everyone organized with the machines lined up for a smooth rotation.</p>

<h4><strong>Giant Pretzel</strong></h4><p>Freedom (RX’d)<br />3-person Team<br />5 Rounds<br />1 min Bike Erg<br />1 min Ski Erg<br />1 min Row<br />*All machines working at the same time</p><p> </p><p>Independence<br />No Change to Workout</p><p><br />Liberty<br />3-person Team<br />5 Rounds<br />45-second Bike Erg<br />45-second Ski Erg<br />45-second Row<br />(15-second transition between stations)</p><p> </p><p>Target number of Calories:<br />Bike: 300/240+<br />Ski: 275/230+<br />Row: 275/230+</p><p><br />Minimum number of Calories before scaling:<br />Bike: 240/180<br />Ski: 225/170+<br />Row: 225/170+</p>

<p>Mayhem Mini-Pump – Arms and Core</p><p>4 rounds:<br />10 Barbell Strict Press @ moderate weight<br />10 Seated Arnold Press @ moderate weight<br />10 Leaning Lateral Raise @ moderate weight<br />10 Barbell Drag Curls @ maintain quality<br />10 Standing Tricep DB French Press @ moderate weight<br /><br />*Rest 3 minutes b/t rounds</p>

<p>1 min standing QL doorway/rig stretch (each side)<br />1 min foam roll lats (each side)<br />1 min thread the needle (each side)</p>