1. Movement Prep/Activation
8:00 AMRAP
1:00 Cardio
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty bar)
2. Strength
Build up to a Heavy Single Pause Back Squat (2-3-seconds)
in 15:00
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Back Squats (build in weight)
10ft Walking Lunge
Freedom (RX’d)
Every 3:00 (5 sets)
12/10 Calorie Air Bike or 12/10 Calorie Standing Bike Erg
8 Back Squats (185/125)
50ft Walking Lunge
(KG conv: 85/57.5)
* Bar can be taken from the rack.
Independence
Every 3:00 (5 sets)
10/8 Calorie Air Bike Or 10/8 Calorie Standing Bike Erg
8 Back Squats (155/105)
50ft Walking Lunge
(KG conv: 70/47.5)
Liberty
Every 3:00 (5 sets)
8/7 Calorie Air Bike Or 8/7 Calorie Standing Bike Erg
8 Dumbbell Front Squats (light)
25ft Walking Lunge
- Target time each set: 1:40-1:55
- Time cap each set: 2:30
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Scorpion Kicks (each side)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
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.
Build up to a Heavy Back Pause Squat (3-seconds)
in 15:00