1. Movement Prep/Activation

2 sets:
1:00 Row
1:00 Ski (or up-downs)
1:00 Air Bike
(slow-moderate pacing)
5 Shoulder Press (empty bar)

2. Workout Prep
2 sets:
5/4 Calorie Row
4 burpees
5/4 Calorie Air Bike
(Build in pace across sets)

Freedom (RX’d)
Every 12 Min for 3 sets
21-15-9
Calorie Row
Burpees
Calorie Air Bike
*Female Calories: 16-12-8. Does not apply to the burpees.

Independence
Every 12 Min for 3 sets
16-12-8
Calorie Row
Burpee
Calorie Air Bike
(Female Calories: 13-10-7)

Liberty
Every 12 Min for 3 sets
12-10-8
Calorie Row
Calorie Ski Erg
Calorie Air Bike
(Female Calories: 10-8-6)

• Target time each set: Sub 9:00
• Time cap each set: 10:00

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

2x 10 Reverse Leg Raises (each side)
2×1 Minute Posterior Hip Stretch
2x 1 Minute Foam Roller Angels

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.