<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Crossover Symmetry Warmup or Banded 7’s<br />-into-<br />3 sets:<br />30 secbike<br />10 sec handstand hold<br />5 Double Dumbbell Strict Press<br /><br />2. Workout Prep<br />2 sets:<br />5/4 Calorie Bike (workout pace)<br />3 Handstand Push Ups</p>

<h4><strong>Jalapeño</strong></h4><p>Freedom (RX’d)<br />40/32 Calorie Echo Bike<br />20 Handstand Push ups<br />30/24 Calorie EchoBike<br />15 Handstand Push ups<br />20/16 Calorie Echo Bike<br />10 Handstand Push ups<br />10/8 Calorie Echo Bike<br />5 Handstand Push ups<br /> </p><p>Independence<br />32/26 Calorie Echo Bike<br />16 Handstand Push ups<br />24/20 Calorie EchoBike<br />12 Handstand Push ups<br />18/14 Calorie EchoBike<br />8 Handstand Push ups<br />8/6 Calorie EchoBike<br />4 Handstand Push ups</p><p><br />Liberty<br />25/20 Calorie Bike Erg<br />20 Push ups<br />20/15 Calorie Bike Erg<br />15 Push ups<br />15/12 Calorie Bike Erg<br />10 Push ups<br />10/8 Calorie Bike Erg<br />5 Push ups</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 15 minutes</li></ul>

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