Movement Prep/Activation:
9:00 AMRAP
1:00 Machine
5 Roll and Reach
10-second SIngle Leg Glute Bridge Hold (each)
10 Russian Kettlebell Swings(light)
20 Single Unders
Workout Prep:
2 Sets
4 Kettlebell Swings (workout weight)
10 Single Unders
FREEDOM (RX):
8 rounds
15 Kettlebell Swings (53/35)
45 Unbroken Single Unders
(Scored by Time)
(KG conv: 24/16 KB)
INDEPENDENCE (Intermediate):
8 rounds
15 Kettlebell Swings (35/26)
30 Unbroken Single Unders
(KG conv: 16/12)
LIBERTY (Beginner):
8 rounds
10 Russian Kettlebell Swings (light)
30 Single Unders
45 Minute Cardio of choice (Run, Row, Bike, or Ski)
*Mixed in as you see fit:
6-8 x 30 second higher effort bouts.
**Zone 2 pace in remaining times.
Warm-up:
AMRAP 8:00
1:00 easy cardio (rotate rounds between row/ski/bike)
10 Air Squats
10 Alternating Lunges
10 PVC Pass-throughs
10 Glute Bridges
5 Inchworm Push-ups
Skill Review: Take a few minutes to review proper Ski form.
Workout
Teams of 2
15 calorie Row
15 calorie Ski
15 calorie Air Bike
30 calorie Row
30 calorie Ski
30 calorie Air Bike
45 calorie Row
45 calorie Ski
45 calorie Air Bike
60 calorie Row
60 calorie Ski
60 calorie Air Bike
(Score is For Time)
All work is shared, with one partner working at a time. Switch any time.