Warm Up
10:00 Flow
0:00–3:00 Easy Bike
3:00–5:00
2 Rounds
10 Step Back Lunges
10 Roll and Reach
3 Inchworms
5:00–10:00
3 Rounds
20-second Moderate Bike
10ft Dumbbell Farmer Carry Walking Lunge (light)
3 Up Downs Over Dumbbells
Workout Prep:
2 Rounds@ 60–70%
5/4 Calorie Air Bike
10ft Dumbbell Farmer Carry Walking Lunges
2 Burpees Over DBs
• Build in pace and weight on the dumbbells.
Ford Field – FREEDOM (RX):
5 sets
3:00 AMRAP
25/20 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (50s/35s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
(Scored by total reps)
INDEPENDENCE:
5 sets
3:00 AMRAP
20/15 Calorie Air Bike
50ft Dumbbell Farmer Carry Walking Lunge (35s/25s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
LIBERTY:
5 sets
3:00 AMRAP
15/12 Calorie Air Bike
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs Over DBs in the remaining time
-rest 1:00 between sets-
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Supine Twist](https://www.youtube.com/watch?v=jSfReolkguM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=23)
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
*Rest as needed between sides, movements and sets.