1. Movement Prep/Activation
10:00 AMRAP
1:00 Bike
10 Roll and Reach
10 Alternating V-Ups
5 Inchworm
5 Tuck Jumps
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
2 Burpee to Bar
Freedom (RX’d)
Every 4:00 (8 sets)
12/10 Calorie Air Bike
10 Burpee to Bar
12/10 Calorie Air Bike
Independence
Every 4:00 (8 sets)
10/8 Calorie Air Bike
8 Burpee to Bar
10/8 Calorie Air Bike
Liberty
Every 4:00 (8 sets)
8/7 Calorie Air Bike
8 Up Downs
8/7 Calorie Air Bike
- Target time each set: 1:45-2:15
- Time cap each set: 2:30
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
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.
Seated External Rotations
Forearm Smash