1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
30-second Air Bike
10 Ring Rows
10 Beat Swings
5 Scap Pull Ups
2. Workout Prep
2 sets:
5/4 Calorie Air Bike
3 Pull Ups
1 Chest to Bar
No matter where you stand, today may look like some strength work or high skill work. Everyone will have something beneficial! )
Freedom (RX’d)
30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups
Independence
25/20 Calorie Air Bike
25 Pull Ups
25/20 Calorie Air Bike
10 Chest to Bar
25/20 Calorie Air Bike
25 Pull Ups
Liberty
20/16 Calorie Air Bike
30 Ring Rows
20/16 Calorie Air Bike
15 Jumping Pull Ups
20/16 Calorie Air Bike
30 Ring Rows
- Target time: 8-10 minutes
- Time cap: 13 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
20x Shoo the Cat
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.
Performance athletes:
Every 1:15 Sec for 3-4 sets
-1-2 RMU Turn overs
-1-2 Ring Muscle up
-1-2 Ring dips