1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Or Banded 7’s Warm Up
-into-
3 sets:
20-Second Assault Bike (build in pace)
10 Bent Over Dumbbell Rows (Or Barbell)
5 Bench Press (empty bar- build across sets)

2. Strength

Athletes will be benching at 70% for 5 x 5.

3. Workout Prep
1 set:
30-Second Bike (slow)
20-Second Bike (moderate)
10-Second Bike (fast)

4. Workout: Shawn Hunter

Freedom (RX’d)

Teams of 2
8 sets: (each/1:1)
16/14 Calorie Echo Bike

*Scaling/Modifications coached in class

5. Cooldown/Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)