Freedom (RX’d)
15:00 AMRAP
200m Run
10 Strict Handstand Push Ups
Independence
15:00 AMRAP
200m Run
10 Handstand Push Ups
Liberty
15:00 AMRAP
200m Run
10 Dumbbell Push Press (light)
- Target Rounds: 6+ rounds
- Minimum number of Rounds before scaling: 4 rounds
Bike (Erg or Air Bike)
If feeling good and wanting to work:
3 Sets
4 Min @ a pace you think you could maintain for 20 minutes
4 Min Recovery Bike (Easy)
-Then-
15 Min Cool Down (Easy)
*If needing recovery:
40 Min Zone 2 w/nasal breathing
-Then-
Yoga Flow
Warm-up
AMRAP 10 Minutes:
1 minute Row/Bike/Ski (Rotate each round)
5 Inchworm Push-ups
5 Roll and Reach
10 Bird Dogs
Accessory:
Double Dumbbell Strict Shoulder Press. Take 10 minutes to build to a heavy 5 rep. Can be seated or standing.
Pre-Workout:
1 set, gradually build in pace across movements (Row slow, Bike moderate, Ski moderate-fast, Burpees at workout pace)
40 second Row
40 second Air Bike
40 second Ski
5 Burpees
Workout:
6 minute Row for calories
1 minute Rest
4 minute Air Bike for calories
1 minute rest
2 minute Ski for calories
1 min rest
1 minute Max Burpee to Plate
* Score each station separately.
Yoga Flow