1. Movement Prep/Activation and Increasing Heart Rate*
6 rounds of 20 seconds on, 10 seconds off Assault Bike
4 Rounds of 20 on, 10 off Burpees
2 Rounds of 20 on, 10 off Box Get Overs

2. Workout Prep
5/4 Calorie Assault Bike
2 Burpee Box Get Overs

3. Workout: Maverick and Goose

Freedom (RX’d)

Every 10:00 ( 3 sets)
15/12 Calorie Assault Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
6 Burpee Box Get Overs (30/24)
* 12/10 Calorie Echo Bike

* Independence
Every 10:00 ( 3 sets)
12/10 Calorie Assault Bike
12 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
6 Burpee Box Get Overs (24/20)

* Liberty
Every 10:00 ( 3 sets)
12/10 Calorie Row
10 Up Down + Box Step up (20/16)
12/10 Calorie Row
8 Up Down + Box Step up (20/16)
12/10 Calorie Row
6 Up Down + Box Step up (20/16)

4. Strength:

GHD Hip Extension: 4 x 10

Barbell Skull Crushers: 4 x 10

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose