Warm Up
9:00 Flow
0:00–5:00
2-3 Rounds
30-second Row (easy)10 Glute Bridges
5 Tempo Air Squats (3 seconds down)
6 Banded Good Mornings
5:00–9:00
2-3 Rounds
10 Deadbugs
5 Tempo Goblet Squats (light)
20-second Moderate Row
Workout Prep:
2 Rounds @ 60–70%
5/4 Calorie Row
4 Goblet Squats (build in weight)
*Practice transitioning on and off the rower (be smooth on getting feet in and out).
Tempo Back Squat 5×3
Every 2:00 x 5 sets
3 Tempo Back Squats (3-second descent) @ 60–65%
BMO Field – FREEDOM (RX):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (70/53)
Women’s Calories: 4-8-12-16-20
(Scored by Time)
TIME CAP: 15:00
INDEPENDENCE:
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (53/35)
Women’s Calories: 4-8-12-16-20
LIBERTY:
4-8-12-16-20
Calorie Row
Kettlebell Goblet Squats (light)
Women’s Calories: 3-6-9-12-15
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Wall Thoracic Rotations](https://www.youtube.com/watch?v=oXmKlwycvM4&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=19)
1:00 [Toe Elevated Knee Over Toe Stretch](https://www.youtube.com/watch?v=XxffX4skFwA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=21)
*Rest as needed between sides, movements and sets.