1. Movement Prep/Activation
2 sets:
10 Banded Kicks Forward
10 Banded Kick Backwards
10 Banded Fire Hydrants
-into-
8:00 AMRAP
:30 Air Bike
5 Up downs over DB
5 Lunge Steps (each side)
5 Back Squats (empty – build across sets)
2. Strength
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.
3. Workout Prep
2 sets:
2 Lateral Burpee Over Dumbbells
10ft Single Dumbbell Lunge (build in weight)
5/4 Calorie Air Bike
Freedom (RX’d)
5 Rounds
10 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge (50/35)
20/16 Calorie Air Bike
(KG conv: 22.5/15 DB)
Independence
5 Rounds
8 Lateral Burpee Over Dumbbell
50ft Single Dumbbell Walking Lunge (35/25)
16/13 Calorie Air Bike
(KG conv: 15/10 DB)
Liberty
5 Rounds
8 Up Downs
50ft Walking Lunge
12/10 Calorie Air Bike
- Target time: 12-14 minutes
- Time cap: 16 minutes
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
5 sets of 5 Back Squats @75% of Heavy Single (Week 1)
* Complete a set on the 2 min for 10 minutes.