WARM-UP -
2:00 Bike
2:00 Run
-into-
6 min AMRAP
5 Alt. V-Ups (each side)
3 Knees to Elbow
5 Deadlifts (building)
STRENGTH -
3 Rep Deadlift
WORKOUT PREP -
1 set
2x25ft Shuttle Run
5/4 Calorie Bike (at workout
pace)
WORKOUT - “Frogger”-
Freedom (RX’d)
15:00 Amrap
10x25ft Shuttle Run or 200m
Run
10/8 Calorie Assault Bike (Or
8/7 Calorie Echo)
10 Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)