<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />10:00 Amrap<br />10 Walking Lunges + Torso Twist<br />10 Plate Hops<br />10 Alternating V-Ups<br />150m Row<br /><br />2. Workout Prep<br />2 sets: (with a partner)<br />100m Row (each)<br />10’ Front Rack Walking lunge (build in weight)<br />4 Box Jump Overs (build-in height)</p>

<p><strong>Ultimate Red Velvet Cheesecake</strong></p><p> </p><p>Freedom (RX’d)<br />Teams of 2<br />2000/1750m Row<br />-into-<br />4 rounds<br />100’ Front Walking Lunge (95/65)<br />50 Box Jump Overs (24/20)<br />-into-<br />2000/1750m Row<br />(KG conv: 43/29)<br /><br />Individual Option:<br />1000/850m Row<br />-into-<br />4 rounds<br />50’ Front Walking Lunge (95/65)<br />20 Box Jump Overs (24/20)<br />-into-<br />1000/850m Row<br />(KG conv: 43/29)</p><p> </p><p>Independence<br />Teams of 2<br />1750/1500m Row<br />-into-<br />4 rounds<br />100’ Front Walking Lunge (75/55)<br />50 Box Jump Overs (20/16)<br />-into-<br />1750/1500m Row<br />(KG conv: 34/25)</p><p> </p><p>Liberty<br />Teams of 2<br />1500/1200m Row<br />-into-<br />4 rounds<br />100’ Dumbbell Front Walking Lunge (light)<br />50 Box Step Ups (24/20)<br />-into-<br />1500/1200m Row</p><ul><li>Target time: sub 25 minutes</li><li>Time cap: 30 minutes</li></ul>

<p><strong>Ring Muscle Ups: Week 6 – Day 2</strong><br /> </p><p>For Time:<br />5-4-3-2-1</p><ul><li>Advanced: Ring Muscle Up [Strict or Kipping]</li><li>Intermediate: Box Ring Muscle Up [low rings]</li><li>Beginner: Toe/Foot Assist Ring Muscle Ups [low rings]</li></ul><p>Between each set complete 200 meter run<br />(Indoor option: 26 shuttle runs. Each shuttle run is 25 feet, or 8m)</p>

<p><strong>Mayhem Mini-Pump: Arms</strong></p><p>4 rounds:</p><ul><li>10 Diamond Pushups @ moderate weight RPE 7</li><li>10 Ring Row – Feet Elevated @ moderate weight RPE 7</li><li>10 Bent Over Banded Tricep Extension @ moderate weight RPE 7</li><li>10 Standing Barbell Curl @ moderate weight RPE 7</li></ul><p>*Rest 3 minutes b/t rounds</p>

<ul><li>1 min Calf Smash (each)</li><li>1 min Foam roll Hamstrings</li><li>1 min Barbell quad smash (each side)</li></ul>