Warm Up
2 rounds
30-second Air Bike (easy-moderate)
30-second Row (easy-moderate)
-into-
3 Rounds
10 Deadbugs
3 Broad Jumps
10 Single Dumbbell Suitcase Deadlifts (each)
3 PVC Clean Deadlifts
Workout Prep:
2 Progressive Builds
Round 1:
30 second Cal Row @ moderate
30 second Cal Bike @ moderate
-rest 1:00-
Round 2:
15 seconds Cal Row @ target pace
15 seconds Cal Bike @ target pace
• Build heart rate and confirm pacing while practice transitions.
• You should know your target pace before starting
Clean Deadlift 5×3
Every 2:00 x 5 sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR RPE 9)
Mille-Feuille – FREEDOM (RX):
Every 5:00 (5 sets)
25/20 Calorie Row
25/20 Calorie Air Bike
(Scored by Time each set)
TIME CAP: 4:00 Per Set
INDEPENDENCE:
Every 5:00 (5 sets)
20/15 Calorie Row
20/15 Calorie Air Bike
LIBERTY:
Every 5:00 (5 sets)
15/12 Calorie Row
15/12 Calorie Air Bike
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Optional Accessory
3-4 sets
12 Incline Dumbbell Hammer Curls @ RPE 8/10
12 Barbell Skull Crushers @ RPE 8/10
-rest 1:00 between sets-