Warm Up
Movement Prep/Activation:
Banded 7s
-into
5:00 AMRAP
30-second Easy Bike
20 Single Unders
4 Strict Press (empty bar – build in weight, stay under 50%)
Workout Prep:
2 sets
5/4 Cal Bike
10 Double Unders
Rest :45
Scoring:
Shoulder Press 4×4
Every 2:00 × 4
4 Shoulder Press @ 65%
Scoring:
Pukie
**FREEDOM (RX)**
2 sets
21/15 Calorie Air Bike
50 Double Unders
15/12 Calorie Air Bike
50 Double Unders
9/7 Calorie Air Bike
50 Double Unders
-rest 3:00 between sets-
(Scored by Time for each Set)
Scoring:
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Calf Foam Roll (each leg)
1:00 Low Back Foam Roll