Warm Up
2 Rounds
1:00 Easy Bike
10 Glute Bridges
10 Deadbugs
8 Box Step Ups
8 Empty Bar Deadlifts
Workout Prep:
3 sets
10-second Air Bike (each/ practice switching on and off)
Deadlift 4×3
Every 2:00 x 4 sets
3 Deadlifts @70%
Ice Hockey – FREEDOM (RX)
Teams of 2:
16:00 AMRAP
Partner 1:
1:00 Max Calorie Air Bike
Partner 2:
1:00 Rest
(Scored by Total Calories)
INDEPENDENCE:
No Change to Workout
INDIVIDUAL OPTION:
16:00 AMRAP
1:00 Max Calorie Air Bike
1:00 Rest
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe elevated calf stretch
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.