1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s Warm Up
-into-
6 min AMRAP
30-sec bike
30-sec row
10 plate toe taps (each side)
2×7,5 m.shuttle jog (down and back)

Midnight Kiss

Freedom (RX’d)
3:00 Max Calorie Bike
-3:00 rest-
3:00 Max 7,5 m.Shuttle Run
-3:00 rest-
3:00 Max Calorie Row

Target number of reps each set: 45 + reps
Minimum number of reps before scaling: 30 reps

Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1-second pause at the top with 2-3 second negative)

• Advanced: Strict Pull-Ups + Negative
• Intermediate: Banded Strict Pull-Up + Negative
• Novice: Jumping Pull Up + Slow negative
• Beginner: Ring Row/Lat Pull Down (5-8 reps)

* If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

B. (8-16min.)
1 rd
– 100 Russian-Swings 16/24 kg
– 50 Push-Ups

C.(16-24min.)
4 rds:
– 9/12 cal. Echo Bike
– 9/12 cal row

D. (24-32min.)
1 rd
– 100 Russian-Swings 16/24 kg
– 50 Push-Ups