<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30-sec row<br />10 heel/toe rocks<br />10 plate toe taps (each side)<br />5 Inch Worms + Pike Push Up<br /><br />2. Workout Prep<br />3 sets:<br />5/4 Calorie Row (Build in pace)<br />3 Box Jumps (build-in height)<br />2 Strict handstand Push Ups (Start with 2 abmats, take 1 away every set (set 3 to a flat surface)</p>

<h4><strong>Galatians 2:20</strong></h4><p>Freedom (RX’d)<br />16:00 Amrap<br />5 rounds<br />15/12 Calorie Row<br />10 Box Jumps (30/24)<br />Max Rounds<br />12/10 Calorie Row<br />8 Strict Handstand Push Ups</p><p> </p><p>Independence<br />16:00 Amrap<br />5 rounds<br />12/10 Calorie Row<br />10 Box Jumps (24/20)<br />Max Rounds<br />10/8 Calorie Row<br />8 Handstand Push Ups</p><p> </p><p>Liberty<br />16:00 Amrap<br />5 rounds<br />12/10 Calorie Row<br />10 Box Step Ups (24/20)<br />Max Rounds<br />10/8 Calorie Row<br />10 Dumbbell Strict Press (light)</p><p> </p><ul><li>Target number of Rounds: 6+ rounds</li><li>Minimum number of Rounds before scaling: 4 Rounds</li></ul>

<p>Week 4: Ring Muscle-up Progression<br /><br />Advanced:<br />Have athletes practice:<br />Holding, Kipping, Kip + Kick on the Rings<br />- 10-12 minutes-<br /><br />Intermediate:<br />Have athletes practice:<br />Holding, Kipping, Kip + Kick on the Rings<br />- 10-12 minutes-<br /><br />Beginner:<br />Have athletes practice:<br />Holding, Kipping, Kip + Kick on the Rings<br />- 10-12 minutes-<br /><br />* Have athletes start from the beginning and progress within their limitations.</p>

<ul><li>1 min Seal Pose</li><li>1 min Bicep stretch on wall</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>