WARM-UP -
2 sets:
1:00 Row
1:00 Ski (or Up Downs)
1:00 Air Bike
(slow-moderate pacing)
5 Shoulder Press (empty bar)
STRENGTH -
Heavy 2-rep Dead Stop
Shoulder Press
(Build in weight)
WORKOUT PREP -
2 sets:
5/4 Calorie Row
5/4 Calorie Ski Erg (or 4
Burpees)
5/4 Calorie Air Bike
(Build in pace across sets)
WORKOUT Eldorado
Freedom (RX’d)
2 sets (Begin set 2 at 12:00)
21-15-9
Calorie Row
Calorie Ski (or Burpees)
Calorie Air Bike
*Female Calories: 16-12-
8. Does not apply to the
burpees.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Reverse Leg Raises
(each side)
2x1 Minute Posterior Hip
Stretch
2x 1 Minute Foam Roller
Angels