**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Row
– Into –
7 min AMRAP
30-sec easy bike
5 Wall Balls (focus on breathing/arm cycling)
5 Deadlifts (empty bar – build across to working weight)

**2. Workout Prep**
2 sets
5 Wall Balls
15 Sec. Bike (at workout pace)
2 Deadlifts (moderate/workout weight)
– rest 30 seconds between sets –
– Focus on transitions –

Workout:  Truett Cathy

* Target time: 2:15 – 2:45
* Time cap: 3 minutes

5 Sets (Every 4:00)
21 Wall Balls (20/14)
15/12 Calorie Assault Bike (Same for Echo Bike)
9 Deadlift (275/185)

* Scaling option 1 (Masters 45+)
5 Sets (Every 4:00)
15 Wall Balls (20/14)
12/10 Calorie Assault Bike (Same for Echo Bike)
9 Deadlift (225/155)

* Scaling Option 2 (Beginner)
5 Sets (Every 4:00)
12 Wall Ball Thrusters (light)
10/8 Calorie Assault Bike (Same for Echo Bike)
8 Kettlebell Sumo Deadlift (light/moderate)

* Limited Equipment Option
5 Sets (Every 4:00)
30 Air Squats
15 Burpees
30 Alternating Lunge steps

* Large Class Option
Teams of 2
150 Wall Balls
120/100 Calorie Assault Bike
90 Deadlifts (225/155)