1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec assault bike (easy)
20 sec assault bike (mod)
10 sec assault bike (hard)
5 Wall Balls (focus on arm cycling)
5 world’s greatest stretch (each side)

2. Workout Prep
1 set:
5/4 Calorie Bike
5 Wall Balls (regular height)
5/4 Calorie Bike
5 Wall Balls (higher target)

3. Workout: You Jump, I Jump

Freedom (RX’d)

3 Sets:
16/14 Calorie Echo Bike
25 Wall Balls (20/14) (10’/9’)
12/10 Calorie Echo Bike
15 Wall Balls (20/14) (11’/10’)
8/6 Calorie Echo Bike
-rest 1:1 between sets-

* Independence
3 Sets:
15/12 Calorie Echo Bike
25 Wall Balls (14/10) (10’/9’)
10/8 Calorie Echo Bike
15 Wall Balls (14/10) (11’/10’)
8/6 Calorie Echo Bike
rest 1:1 between sets

* Liberty
3 Sets:
10/8 Calorie Echo Bike
15 Wall Ball Thrusters (light)
8/6 Calorie Echo Bike
15 Wall Ball Thrusters (light)
5/4 Calorie Echo Bike
rest 1:1 between sets

4. Cooldown/Mobility

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