1. Movement Prep/Activation
2:00 Bike
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
5 Tuck Jumps
2. Strength
3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00-3:00-
3. Workout Prep
3 sets:
10-second Bike (build in pace)
4 Kettlebell Swings (build in weight)
Record best set (Total distance of best set of 3 jumps)
Freedom (RX’d)
Every 4:00 (4 sets)
25/20 Calorie Air Bike
25 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)
Independence
Every 4:00 (4 sets)
20/16 Calorie Air Bike
25 Kettlebell Swings (35/26)
(KG conv: 16/12 KB)
Liberty
Every 4:00 (4 sets)
15/12 Calorie Air Bike
15 Russian Kettlebell Swings (light)
- Target time each set: 2:15-2:45
- Time cap each set: 3:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
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.
3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00-3:00-