WARM UP
2:00 Easy Air Bike
Banded 7s
Then Into…
2 ROUNDS
20 Single Unders
10 Scap Push Ups
10 Tempo Push Ups (:02 down)
Then Into…
EVERY 1:00 (3:00)
MIN 1 – 20 Double Unders
MIN 2 – 5 Burpee to Bar
MIN 3 – :20 Air Bike building to workout pace
Then Into…
5 Empty Bar Deadstop Bench Press (3-second Pause)
Deadstop Bench Press 1×3
Deadstop Bench Press for load:
#1: 3 reps
Notes
5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)
Scoring: Load
WORKOUT
FREEDOM (RX)
3-3-3-4:00 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
INDEPENDENCE (Intermediate)
3-3-3-4:00 AMRAP
60 Double Unders
15 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
LIBERTY (Beginner)
3-3-3-4:00 AMRAP
75 Singles Unders
15 Up Downs
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Active Cobra to Prayer Stretch
1:00 Pec Stretch on the Ground (each)
(No Measure)
Athletes Notes
OPTIONAL ACCESSORY
3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)
Athletes Notes