1. Movement Prep/Activation
10:00 AMRAP
30-second Row
30-second Bike
30-second Run
30-second Up Downs

Freedom (RX’d)
Every 5:00 (6 sets)
20/16 Calorie Row
15/12 Calorie Air Bike
200m Run

Independence
Every 5:00 (5 sets)
15/12 Calorie Row
12/10 Calorie Air Bike
200m Run

Liberty
Every 5:00 (5 sets)
12/10 Calorie Row
10/8 Calorie Air Bike
100m Run

• Target time each set: 3:00-3:20
• Time cap each set: 3:45

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

1 Minute Barbell Forearm Stretch
2×30 seconds Hip Internal Rotation
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.