1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
3 sets:
100m Run (build in pace)
-rest 30-seconds between sets-
Freedom (RX’d)
Every 2:00 (10 sets)
200m Run (75-80%)
Independence
No Change to Workout
Liberty
Every 2:00 (10 sets)
100m Run (75-80%)
- Target time each set: 40-50 seconds
- Time cap each set: 1:00
Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 8 Bretzel
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.
Couch Stretch
Bretzel