FREEDOM (RX):
63-45-27
Air Squats
21-15-9
Burpee to 12in Target
(Score is time)
INDEPENDENCE
63-45-27
Air Squats
21-15-9
Burpee to 6in Target
LIBERTY
42-30-18
Air Squats
21-15-9
Up Downs
Active Recovery
60 Minutes WALK
*Ideally with your entire family if possible 😉 (Kids included!)
**Ruck if you want but this is a steady walk, not a run.
IF IT’S SNOWING WHERE YOU ARE, DITCH THIS WORKOUT AND PLAY IN THE SNOW FOR AN HOUR INSTEAD!
Warm-up:
2:00 cardio of choice (run or machine)
Then 2 rounds
10 Air Squats
10 Alternating Lunges
5 Inchworm Push-ups
10 Banded Good Mornings
Then 2 rounds:
Row/Ski 30 seconds (switch in round 2)
Farmers Carry
6 DB Snatch
6 Wall Balls
* Round one is light, round two at workout weight
Workout:
Each station is 2 minutes of work, followed by 1 minute of rest. Athletes will stay at each station for 3 rounds, before moving on to the next station.
Station 1: 300/250m Row + Max Burpee Over Rower in remaining time
Station 2: 300/250m Ski + Max distance Farmers Carry in remaining time (every 7.5m or 25 feet = 1 rep)
Station 3: 20/15 calorie Air Bike + Max Alternating DB Snatches in remaining time (50/35 lbs, 22.5/15 kg)
Station 4: 250m Run + Max Wall Balls in remaining time (20/14 lbs, 9/6 kg)
(Score is total reps in each station)