Warmup
Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 set:
1:00 Assault Bike (build in pace)
5 Muscle cleans (empty bar)
5 Front Squats (empty bar)
5 Inch Worms
10 Alternating V-Ups
WOD
Freedom (RX'd)
Teams of 2 (1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bike
(KG Conv: FS 43/29)
Accessory
Accessory:
3 rounds
10 Overhead Plate Sit ups
20 Kettlebell Front Rack Marches (each side - as heavy as possible while form can be maintained)
30 Flutters Kicks (each side)
Mobility
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)