Warm Up
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 rounds
20 Single Unders
10 Hollow Rocks
5 Strict Knee Raises
4:00–7:00
2 rounds
20-second Air Bike
10 Single Unders
5 Hanging Knee Raises
Workout Prep:
1 set
5/4 Calorie Air Bike (at workout pace)
10 Double Unders
3 Toes to Bar
Rockets’ Red Glare – FREEDOM (RX):
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)
INDEPENDENCE:
5 SETS FOR 3:00
16/12 Calorie Air Bike
35 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
LIBERTY:
5 SETS FOR 3:00
12/10 Calorie Air Bike
50 Single Unders
Max Hanging Knee Raises in Remaining Time
-Rest 1:30 between Sets-
Shoulder Press 1×3
ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack
(Score is Weight)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch](https://youtu.be/ABJwGhwHq_A)
1:00 [Forearm Smash](https://www.youtube.com/watch?v=R9sHO9PJC5U&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=12)
*Rest as needed between sides, movements and sets.