FREEDOM (RX):
5 Rounds
20/16 Calorie Ski (or Row)
10 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)
(Score is time)
(KG conv: 22.5/15)
INDEPENDENCE
5 Rounds
16/13 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)
(KG conv: 15/10)
LIBERTY
5 Rounds
12/10 Calorie Ski (or Row)
10 Single Arm Push Press (light) (each side)
Active Recovery
45 Minutes at a Zone 2 Pace:
2,000m Row
25ft Handstand Walk OR 25 Sec Wall Facing Handstand Hold
30 Sec Hollow Hold
1000m Ski (or 60/48 calorie Air Bike)
25ft Handstand Walk OR 25 Sec Wall Facing Handstand Hold
30 second Sorenson Hold
Warm-up:
2 rounds:
1 minute Row, Ski, or Run
10 Lunges
10 Air Squats
5 Inchworm Push Ups
10 Glute Bridges
-Then-
2 rounds:
100m Run
5 GHDs or V-ups
10m Sled Push
(Build in pace and sled weight)
Workout:
Teams of 2:
5 sets
Partner 1: 400m Run
Partner 2: 15 GHDs/V-ups
– Both partners work at the same time and switch when both are complete –
Once all 5 sets are complete, move immediately on to:
5 sets
Partner 1: 500/450m Row
Partner 2: 25m Sled Push
– Both partners work at the same time and switch when both are complete –
(Score is total time)