1. Movement Prep/Activation
2 sets:
1:00 Bike
1:00 Jump Rope
1:00 Up Downs
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (Build in pace)
-Rest 30 seconds between sets-
Freedom (RX’d)
Teams of 2
3 sets (each/1:1)
50/40 Calorie Standing C2 Bike or Calorie Air Bike
Independence
Teams of 2
3 sets (each/1:1)
40/32 Calorie Standing C2 Bike or Calorie Air Bike
Liberty
Teams of 2
3 sets (each/1:1)
30/24 Calorie Standing C2 Bike or Calorie Air Bike
- Target time: Sub 3:30 for all 3 sets
- Time cap: 4:00
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Minute Forearm Smash
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Standing Landmine Twists
Landmine Press
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row