Warmup
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
30 sec Assault Bike (easy)
20 sec Assault Bike (mod)
10 sec Assault Bike (hard)
5 Knees to Elbows
5 Back Squats(empty bar - build across)
4 Updown to Seal Pose + Jump Over bar
STrength
2x5 backsquats @85%
WOD
Freedom (RX'd)
30/24 Calorie Assault Bike
20 Toes to Bar
15 Overhead Squats (95/65)
20 Bar Facing Burpees
15 Overhead Squats (95/65)
20 Toes to Bar
30/24 Calorie Assault Bike
(KG conv: 43/29)
Mobility
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)