1. Movement Prep/Activation
8:00 AMRAP
30-second Air Bike
10 Sit Ups
10 Supermans
10 Box Dips
10-second Ring Dip Support Hold

2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 GHDs

Freedom (RX’d)

Buy in: 1 Mile Run

-into-
15/12 Calorie Air Bike
60 Ab Mat Sit ups
30/24 Calorie Air Bike
40 Ab Mat Sit ups
45/36 Calorie Air Bike
20 Ab Mat Sit ups
60/48 Calorie Air Bike

Fitness

Buy in: 1 Mile Run

-into-
15/12 Calorie Air Bike
40 Ab Mat Sit ups
30/24 Calorie Air Bike
30 Ab Mat Sit ups
45/36 Calorie Air Bike
20 Ab Mat Sit ups
60/48 Calorie Air Bike

Scaled

Buy in: 800m Run

-into-
15/12 Calorie Air Bike
30 Ab Mat Sit ups
20/15 Calorie Air Bike
20 Ab Mat Sit ups
25/18 Calorie Air Bike
10 Ab Mat Sit ups
30/20 Calorie Air Bike

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Couch Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.