1. Movement Prep/Activation
Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)
-into-
3 min
25-second Jump Rope
5-second Transition
25-second Up Downs
5-second Transition
2. Workout Prep
2 sets
15-second Assault or Echo Bike (at workout pace)
15-second Rest
American Flag on the Moon
Freedom (RX’d)
15 Rounds
30 secs on/30 secs off
Max Calorie Assault Bike or Echo Bike
Independence
No Change to Workout
Liberty
Adjust to Bike Erg or Row
- Target number of Calories each set: 10/8+
- Minimum number of Calories before scaling: 6/5
Pistols: Week 3
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)
Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)
Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)
Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)