1. Movement Prep/Activation
3:00 Row
-into-
3 sets:
30-second Single Unders
10 Box Step Ups
10 Alternating V-Ups
2. Strength
Turkey Get Up Carries
3. Workout Prep
2 sets:
10 Double Unders (each/same time)
5 GHD’s (each) (or stick sit-ups)
4 Dumbbell Box Step Ups (each/ build in weight)
Regina George and Gretchen Weiners
Freedom (RX’d)
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (50s/35s) (24/20)
Partner 2: 15 GHD Sit Ups (or stick sit-ups)
*Both working at the same time and switch when station is completed*
(KG conv: 22.5/15 DBs)
Independence
Teams of 2
Every 6:00 (4 sets)
60 Double Unders (Each/ same time)
Partner 1: 10 Dumbbell Box Step Overs (35s/25s) (24/20)
Partner 2: 15 GHD Sit Ups + 6in Riser (or stick sit-ups)
(KG conv: 15/10 DBs)
Liberty
Teams of 2
Every 6:00 (4 sets)
60 Single Unders (Each/ same time)
Partner 1: 10 Single Dumbbell Box Step Ups (light) (24/20)
Partner 2: 15 Sit Ups
- Target time each set: 2:45-3:30
- Time cap each set: 4 minutes
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side