1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
2 sets
1:00 Row (Legs only)
1:00 Row (Arms only)
1:00 Row (reg)

2. Workout: Pepperoni Pizza

Freedom (RX’d)

Teams of 2
8 sets (each/1:1)
500/450m Row

* Independence
Teams of 2
8 sets (each/1:1)
500/400m Row

* Liberty
Teams of 2
8 sets (each/1:1)
300/250m Row

3. Skill Progression

5 sets:
6-10 Strict Ring Dips
– rest 1 minute between sets –

4. Cooldown/Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min foot smash with Lacrosse ball (each side)