**1. Movement Prep/Activation and Increasing Heart Rate**
6 sets
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –

into

3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats

**2. Workout Prep**
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *

3. Workout: Cream and Sugar

Freedom (RX’d)

Partner Workout:
500/400 Calorie Bike Erg
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired

* Independence
Partner Workout:
400/325 Calorie Bike Erg
(Partner Must Hold 2×70/50 in farmers hold)
(Switch on the bike as desired)

* Liberty
Partner Workout:
250/200 Calorie Bike Erg
Every 2:00 perform 100ft Farmer Carry (70s/50s)

Mayhem Mini-Pump

4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns@ moderate weight – maintain quality
12 Ring Row – Feet Elevated @ maintain quality
10 Inverted Skull Crusher@ maintain quality

-Rest 3 min b/t round-