1. Movement Prep/Activation
8:00 AMRAP
:30 Air Bike (Legs only)
:30 Air Bike (Arms only)
4 Up-Downs to Plate
:30 Jump Rope
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (Build in pace)
2 Burpee to Plate
EMOM7:
Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps. Scaling option is to perform this with feet on a box or from a plank position.
Level 2: 15 foot handstand walk or 30 seconds of practice
Level 3: 25 foot handstand walk
** Coaching video demoing each scaling option is in the coach notes
Freedom (RX’d)
42-30-18
Calorie Air Bike (Women: 34-24-14 calories)
Burpees to Plate
Independence
36-24-16
Calorie Air Bike (Women: 30-20-14 calories)
Burpees to Plate
Liberty
30-20-10
Calorie Air Bike (Women: 24-16-8 calories)
Up Down to Plate
- Target time: 13-15 minutes
- Time cap: 18 minutes
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)