1. Movement Prep/Activation and Increasing Heart Rate
1:00 Row
1:00 Ski
1:00 Bike
-into-
3 sets
10 Dumbbell Z-Press (light)
10 Alternating V-Ups
10 Single Arm Kettlebell Windmills (each)
10 Walking Lunges + Torso Twist

2. Workout Prep
3 sets
100m Row (workout pace)
2-3 Strict Handstand Push-ups
10’ Kettlebell Walking Lunge (increase weight each set)

3. Workout: Rusty Cage

Freedom (RX’d)

500m Row
20 Strict Handstand Push-ups
100’ Double Kettlebell Front Rack Lunge (2×53/35)
500m Row
100’ Double Kettlebell Front Rack Lunge (2×53/35)
20 Strict Handstand Push-ups
500m Row

* Independence
500m Row
15 Strict Handstand Push-ups
100’ Double Kettlebell Front Rack Lunge (2×35/25)
500m Row
100’ Double Kettlebell Front Rack Lunge (2×35/25)
15 Strict Handstand Push- ups
500m Row

* Liberty
300m Row
20 Dumbbell Push Press (light)
100’ Single Dumbbell Walking Lunge (Light)
300m Row
100’ Single Dumbbell Walking Lunge (Light)
20 Dumbbell Push Press (light)
300m Row

4. Mayhem Mini-Pump

4 Rounds
10 Diamond Pushups
10 Ring Row Feet Elevated
20 Standing Tricep Extension w/ Band Inverted Skull Crusher
10 Seated Alternating DB Curls (each side)
10 overhead plate situps
10 Dip Support Leg Raise
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)

-Rest 2 min b/t round-