We still plan to maintain a regular class schedule Tuesday! We trust each athlete to make the appropriate choice regarding safe travel to the gym as, of course, conditions may vary depending on your location.
1. Movement Prep/Activation
10:00 AMRAP
50m Run
5 Box Jumps
5 Up Downs
30-second Row
2. Workout Prep
1 set:
100m Run (85% of workout pace)
2 Burpee Box Jump Overs
5/4 Calorie
Freedom (RX’d)
5 Sets:
15 Push Ups
10 Burpee Box Jump Over (24/20)
15/12 Calorie Row
Independence
5 Sets:
15 Push Ups
8 Burpee Box Jump Over (24/20)
12/10 Calorie Row
Liberty
5 Sets:
10 Push ups
6 Up Downs + Box Step Ups (20/16)
10/8 Calorie Row
Goal: Sub 13 Min
5 Sets
1 Ring Muscle up
3 Tempo Strict Dips
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
15x Bootstrappers
1 Minute Ring Lat 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.
Low Ring Transition + Dips
or
5 False Grip Ring Row + 5 Narrow Push up