Freedom (RX’d)
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)
Minute 2: 10 Strict Pull ups
Minute 3: 10 Deficit Push Ups (4″/2″)
(KG conv: 22.5/15 DBs)
Independence
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)
Minute 2: 8 Strict Pull ups
Minute 3: 8 Deficit Push Ups (2”/1″)
(KG conv: 15/10 DBs)
Liberty
Every minute (15:00)
5 sets
Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)
Minute 2: 10 Ring Rows
Minute 3: 10 Bar Push Ups
- Target Time each set: Sub 45 seconds
- Time Cap each set: 50 seconds
45-60 Minute AMRAP
Run on Runner @Zone 2 Pace
*Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort.
Alternative option:
45-60 Minute AMRAP on any machine available @Zone 2 Pace
*Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.