WARM UP
EVERY 1:00 FOR 10:00
MIN 1 → :45 Easy Row
MIN 2 → 10 Air Squats + 10 Alt. Reverse Lunges
MIN 3 → 8 Up Downs + 4 Box Step Ups
MIN 4 → 10 Dead Bugs + 10 Glute Bridges
MIN 5 → 8 Light Alt. Dumbbell Deadlifts + 8 Light Alt. Dumbbell Snatches
MIN 6 → :45 Row, gradually building pace
MIN 7 → 10 Good Mornings + 10 Bird Dogs
MIN 8 → 6 Burpee Box Step Overs or Burpee Box Jump Overs
MIN 9 → 10 Light Alt. Dumbbell Snatches
MIN 10 → :45 Row @ intended Opening Workout Pace
FREEDOM (RX)
FOR TIME
75/60 Calorie Row
25 Burpee Box Jump Overs (24/20)
50 Alt. Dumbbell Snatch (50/35)
25 Burpee Box Jump Overs (24/20)
75/60 Calorie Row
(Score is Time)
Time Cap: 23:00
INDEPENDENCE
FOR TIME
60/48 Calorie Row
20 Burpee Box Jump Overs (24/20)
40 Alt. Dumbbell Snatch (50/35)
20 Burpee Box Jump Overs (24/20)
60/48 Calorie Row
(Score is Time)
LIBERTY
FOR TIME
50/40 Calorie Row
15 Up Downs + Box Step Ups (20/16)
30 Alt. Dumbbell Snatch (light)
15 Up Downs + Box Step Ups (20/16)
50/40 Calorie Row
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
2:00 Overhead Squat on Wall
1:00 Pigeon Pose on Box (each)