1. Movement Prep/Activation and Increasing Heart Rate*
8:00 AMRAP
45-second Air Bike
8 Box Step Ups
4 Up Down + Get Overs
10 Banded Pass throughs
2. Workout Prep
1 set:
5/4 Calorie Air Bike
2 Burpee Box Get Overs
5/4 Calorie Air Bike
Freedom (RX’d)
Every 10:00 ( 3 sets)
15/12 Calorie Air Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Air Bike
6 Burpee Box Get Overs (30/24)
*Repeat from Aug 16th, 2022
Independence
Every 10:00 ( 3 sets)
12/10 Calorie Air Bike
12 Burpee Box Get Overs (24/20)
12/10 Calorie Air Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Air Bike
6 Burpee Box Get Overs (24/20)
Liberty
Every 10:00 ( 3 sets)
8/7 Air Bike
10 Up Down + Box Step up (20/16)
8/7 Air Bike
8 Up Down + Box Step up (20/16)
8/7 Air Bike
6 Up Down + Box Step up (20/16)
- Target time each set: 5:30-6:30
- Time cap each set: 8 minutes
3 sets:
6 Dumbbell Incline Bench Press at RPE 9
12 Wide Grip Push Ups
25 Banded High to Low Chest Flies at RPE 7-8
-rest 2 minutes between sets-
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Min Posterior Shoulder Smash
1 Min Foam Roller Angels
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.
Double Dumbbell Incline Bench Press
Wide Push Ups
Resistance Band Chest Fly High to Low