Freedom (RX’d)
3 Rounds
30/24 Calorie Air Bike
20 Deficit Push Ups (4in/2in)
Independence
3 Rounds
24/18 Calorie Air Bike
15 Deficit Push Ups (4in/2in)
Liberty
3 Rounds
20/16 Calorie Air Bike
20 Push Ups
- Target Time: 7:30-9 minutes
- Time Cap: 12 minutes
Recovery Workout
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 1200m Run)
35ft Handstand Walk (or 3 Wall Walks)
8 Strict Knee to Elbow
Warm-up:
AMRAP8:
200m Run
10 Air Squats
10 Banded Pull-Aparts
5 Banded Pass-Throughs
10 Reverse Lunges
World’s Greatest Stretch x 5 reps/side
Accessory:
3 Rounds, alternating with a partner.
25m Sled Push
25m Sled Pull
Start light and build to workout weight, focusing on form and efficiency.
Pre-Workout:
200m Ski at planned workout pace
Workout:
30:00 AMRAP
800m Run
500m Ski
25m Sled Push/Pull (Alternate each round)
Scoring: every 100m in the Run/Ski = 1 rep, every 5m in the Sled = 1 rep.