1. Movement Prep/Activation

2 rounds
1:00 Air Bike
1:00 Row
1:00 Run (Or 50ft Shuttle Runs)
1:00 Ski (Or Burpees)
10 Box Step Ups

2. Workout Prep
Use this time to set up stations and practice transitions on and off equipment.

Freedom (RX’d)
Teams of 2
2 Rounds
5:00 Air Bike calories
4:00 Row calories
3:00 Burpees
2:00 Box Step Ups (20”)
– One athlete works at a time. Score is total reps –

• Target Calories/Distance/Reps each set:
  Air Bike: 80/65+ Calories
  Row: 900/750m+
  Run: 500m+
  Ski: 500/400m +
  Box Step Ups: 18+
• Minimum DIstance before scaling: No Minimal requirement