1. Movement Prep/Activation
10:00 AMRAP
60-second Air Bike (30 easy, 20 mod, 10 fast)
10-second Handstand Hold
3 Inch Worms
10 Deadbugs
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build-in pace)
1 Wall Walk
Roy Kent + Jamie Tartt
Freedom (RX’d)
5 Sets:
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-
Independence
5 Sets:
10/8 Calorie Air Bike
3 Wall Walks
10/8 Calorie Air Bike
-rest 1:1 between sets-
Liberty
5 Sets:
8/7 Calorie Air Bike
4 Inch Worms
8/7 Calorie Air Bike
-rest 1:1 between sets-
- Target time each set: 1:30-1:50
- Time cap each set: 2:30
Advanced:
1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Intermediate:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
Beginner:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)