1. Movement Prep/Activation and Increasing Heart Rate
8 min amrap:
:45 sec Assault Bike
3 inch worms
:10 sec HS Hold
5 Handstand Push ups (box)

2. Workout Prep
1 set (with partner)
20-sec Assault Bike (each/ at workout pace)
3 Strict Handstand Push ups (each)

3. Workout: Echo Press

Freedom (RX’d)

Teams of 2

50/40 Calorie Echo Bike
20 Strict Handstand Push Ups

32/24 Calorie Echo Bike
20 Strict Handstand Push Ups

32/24 Calorie Echo Bike
20 Strict Handstand Push Ups

50/40 Calorie Echo Bike

* Independence
40/32 Calorie Echo Bike
25 Handstand Push Ups
24/18 Calorie Echo Bike
25 Handstand Push Ups
24/18 Calorie Echo Bike
25 Handstand Push Ups
40/32 Calorie Echo Bike

* Liberty
32/24 Calorie Echo Bike
20 Dumbbell Shoulder Press (light)
24/18 Calorie Echo Bike
20 Dumbbell Shoulder Press (light)
24/18 Calorie Echo Bike
20 Dumbbell Shoulder Press (light)
32/24 Calorie Echo Bike

4. Strength

Goblet Squats: 1 and a Half Reps – 4 x 10

Into

Lying DB Hamstring Curl – 4 x 10

5. Cooldown/Mobility

1 min Tricep smash (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)