1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets:
5 wall balls (focus on breathing and arm cycling)
1 rope pull for height OR 2 zombie climbs
5 down dog/seal pose transitions

2. Workout Prep
2 sets:
5 Wall Balls
1 Rope Climb (1 pull)
– rest 30 seconds between sets –

3. Workout: Tyler & Baylee

Freedom (RX’d)

10 rounds:
15 Wall Balls (20/14)
2 Rope Climbs (Or 8 Burpee Pull-ups)

* Independence
10 rounds:
15 Wall Balls (14/10)
1 Rope Climb (Or 5 Burpee Pull-ups)

* Liberty
10 rounds:
10 Wall Ball Thrusters (light)
4 Zombie Rope Climbs (Or 10 Jumping Pull-ups)

4. Strength:

Single leg DB Romanian Deadlift

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Seated Dumbbell Calf Raise

4 sets: 15-20 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

5. Cooldown/Mobility:

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side