1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
8:00 Amrap
1:00 Assault bike (build in pace)
5 Updowns
5 Down dog/Seal Pose Transitions
2. Workout Prep
5/4 Calorie Assault Bike (workout pace)
4 Line Facing Burpees
Wahoo
Freedom (RX’d)
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
(Echo bike conv: 40/32 cal)
Independence
7 min AMRAP
40/32 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
40 Line Facing Burpees
Max Calorie Assault Bike
(Echo bike conv: 32/26 cal)
Liberty
5 min AMRAP
30/24 Calorie Bike Erg
Max Reps Up Downs
-rest 5:00-
5 min AMRAP
30 Up Downs
Max Calorie Bike Erg
(Bike conv: Assault 24/20, Echo 20/16)
-
Target number of reps each set:
Set 1: 35+ Reps
Set 2: 30/24+ Calories -
Minimum number of reps before scaling:
Set 1: 25 Reps
Set 2: 20/16 Calories
4 rounds:
- 15 GHD Sit-ups
- 10 Ab wheels
- :45 sec Face up Chinese Plank
- 30yd Single DB Overhead Carry (Left– as heavy as possible)
- 30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds