1. Movement Prep/Activation
3 sets
1:00 Bike (easy pace)
1:00 Shuttle Run (light)
-build in pace and note how many calories/shuttle runs are completed in a minute-
2. Workout Prep
2 sets:
30-second Air Bike (moderate pace)
30-second Shuttle Run (moderate pace)
3:00 Max Calorie Air Bike
-Rest 1-
3:00 Devil Press(50/35)
-Rest 1-
3:00 Max Shuttle Runs
-Rest 1-
3:00 Devils Thrusters
-Rest 1-
3:00 Max Calorie Air Bike
– Each shuttle run rep is 25 feet down + 25 feet back.
Independence
3:00 Max Calorie Air Bike
-Rest 1-
3:00 Devil Press(35/20)
-Rest 1-
3:00 Max Shuttle Runs
-Rest 1-
3:00 Devils Thrusters
-Rest 1-
3:00 Max Calorie Air Bike
Liberty
3:00 Max Calorie Air Bike
-Rest 1-
3:00 Devil Press (light)
-Rest 1-
3:00 Max Shuttle Runs
-Rest 1-
3:00 Devils Thrusters
-Rest 1-
3:00 Max Calorie Air Bike
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
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.
Couch Stretch
Bootstrappers