1. Movement Prep/Activation and Increasing Heart Rate
Tabata
20 seconds on/10 seconds off
6 sets of Assault Bike (70% effort)

2. Workout Prep
1 set:
30 seconds (at first workout pace)
-rest 30 seconds-
10 second Sprint (at second workout pace)

3. Workout: Lion

Freedom (RX’d)

90/70 Calorie Echo Bike

-Rest 3:00-

10 sets
9/7 Calorie Echo Bike
-Rest 1:1 between sets-

* Independence
70/55 Calorie Echo Bike
Rest 3:00
10 sets
8/6 Calorie Echo Bike

-Rest 1:1 between sets-

* Liberty
40/32 Calorie Echo Bike
Rest 3:00
10 sets
30 seconds /30 seconds off Calorie Echo Bike

4. Skill Progression

Have athletes practice: Ring Muscle Ups
– 10-12 minutes-

5. Cooldown/Mobility

1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)