1. Movement Prep/Activation and Increasing Heart Rate
1 set:
2:00 Ski
2:00 Row
(slow and steady)
2. Workout Prep
1 set:
5/4 Calorie Ski
5/4 Calorie Row
(at workout pace)
2022 into 2023!
Freedom (RX’d)
Teams of 2
10 sets (each/1:1)
23/18 Calorie Ski (OR Row)
23/18 Calorie Bike Erg (OR another bike)
Independence
Teams of 2
10 sets (each/1:1)
20/16 Calorie Ski (OR Row)
20/16 Calorie Bike Erg (OR another bike)
Liberty
Teams of 2
10 sets (each/1:1)
15/12 Calorie Ski (OR Row)
15/12 Calorie Bike Erg (OR another bike)
Target time: 48-54 minutes
Time cap: 60 minutes
Time cap each round: 3 minutes
Mayhem Mini-Pump – Arms/Core
3 Rounds for Quality:
10 Banded Pushups
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
100ft KB Overhead Walk (50L/50R)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back