1. Movement Prep/Activation
3 min Air Bike (:30 easy, :20 mod, :10 fast)
-into-
6 min AMRAP
:30 Jump Rope
3 Wall Ball Squats
3 Wall Ball Push Press
3 Wall Balls
5 Bench Press (empty bar- Build across sets)
2. Strength Prep
Heavy Single Bench Press (10:00)
3. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
3 Wall Balls (at each weight)
Freedom (RX’d)
30/24 Calorie Air Bike
40 Wall Balls (14/10)
30 Wall Balls (20/14)
20 Wall Balls (30/20)
30/24 Calorie Air Bike
(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)
Independence
24/19 Calorie Air Bike
32 Wall Balls (14/10)
24 Wall Balls (20/14)
16 Wall Balls (30/20)
24/19 Calorie Air Bike
(KG conv: WB1 6/4, WB2 9/6, WB3 14/9)
Liberty
20/16 Calorie Air Bike
30 Air Squats
20 Wall Ball Thrusters (light)
10 Wall Balls (light)
20/16 Calorie Air Bike
- Target time: 10-12 minutes
- Time cap: 15 minutes
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Build to a Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *