<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />2 Zombie Rope Climbs<br />2 Burpee Box Get Overs (low height, practice transition)<br />5 Wall Ball Front Squats<br />5 Wall Ball Push Press<br /><br />2. Workout Prep<br />1 set: (with a partner)<br />1 Rope Climb (each)<br />2 Burpee Box Get Overs (each)<br />5 Wall Balls (each)</p>

<p><strong>Swordfish</strong></p><p> </p><p>Freedom (RX’d)<br />Teams of 2<br />10 Rope Climbs (Or 30 Strict Pull Ups)<br />30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)<br />300 Wall Balls (20/14)<br />30 Burpee Box Get Overs (48/42) (Or 50 Burpee Box Get Overs 30/24)<br />10 Rope Climbs (Or 30 Strict Pull Ups)</p><p> </p><p>Independence<br />Teams of 2<br />8 Rope Climbs (Or 24 Strict Pull Ups)<br />30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)<br />240 Wall Balls (20/14)<br />30 Burpee Box Get Overs (42/36) (Or 50 Burpee Box Get Overs 24/20)<br />8 Rope Climbs (Or 24 Strict Pull Ups)</p><p> </p><p>Liberty<br />Teams of 2<br />12 Zombie Climbs (Or 30 Jumping Pull Ups)<br />30 Up Down + Box Step Up (low)<br />200 Wall Ball Thrusters (light)<br />30 Up Down + Box Step Up (low)<br />12 Zombie Climbs (Or 30 Jumping Pull Ups)</p><ul><li>Target time: sub 25 minutes</li><li>Time cap: 30 minutes</li></ul>

<p><strong>Mayhem Mini-Pump: Leg Day</strong></p><p>4 Rounds</p><ul><li>10 Barbell Back Squat @ moderate weight – maintain quality RPE 7</li><li>10 Lying DB Hamstring Curl @ Moderate weight – maintain control and quality RPE 7</li><li>10 Back Racked Bar Box Step-Ups @ moderate weight – maintain quality RPE 7</li><li>15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 3 min b/t rounds-</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>