Movement Prep/Activation:
Banded 7s
-into-
Every 1:00 (5:00)
10-second Air Bike
10 Single Unders
5 light Single Arm Dumbbell Push Press (each)
Workout Prep:
1 Set
5/4 Cal Bike
10 Double Unders
5 Dumbbell Push Press
FREEDOM (RX):
4 sets:
25/20 Calorie Air Bike
75 Double Unders
15 Dumbbell Push Press (50s/35s)
-rest 2:00 between sets-
(Scored by Time)
(KG conv: 22.5/15 DBs)
INDEPENDENCE:
4 sets:
20/15 Calorie Air Bike
60 Double Unders
15 Dumbbell Push Press (35s/25s)
-rest 2:00 between sets-
(KG conv: 15/10 DBs)
LIBERTY:
4 sets:
15/12 Calorie Air Bike
60 Single Unders
10 Dumbbell Push Press (light)
-rest 2:00 between sets-
Level 1:
9 min EMOM:
Min 1: 12 Double DB Seated Strict Press with legs extended
Min 2: 20-30 sec Double DB Overhead Hold with legs extended
Min 3: Rest
Level 2:
9 min EMOM:
Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
Min 2: 4 Strict HSPUs with 4 sec negative (lowering from extension to the floor)
Min 3: Rest
Level 3:
9 min EMOM:
Min 1: AMRAP Strict HSPUs to floor in 30 sec
Min 2: AMRAP unbroken Strict HSPUs to 2″ riser in 30 sec
Min 3: Rest
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Hamstring Foam Roll
2 Sets
1:00 Pigeon Stretch (each leg)
*:30 rest between each leg.