WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
Warmup
-into-
6:00 AMRAP
30-second Air Bike
10 Suitcase Sit Ups
8 Alternating Dumbbell
Snatches (light weight,
practice the transition)
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike (build
in pace)
3 V-Ups
4 Alternating Dumbbell
Snatch (build in weight)
WORKOUT - French Fried
Potatoes-
Freedom (RX’d)
2 sets (1 set every 10:00)
20/16 Calorie Air Bike
20 V-Ups
25 Alternating Dumbbell
Snatches (50/35)
20/16 Calorie Air Bike
20 V-Ups
(KG conv: 22.5/15 DB)
MINI PUMP - Arms and
Shoulders
4 Rounds
12 Plate Front Raise @
moderate weight – maintain
quality
10 Standing Tricep DB French
Press @ moderate weight –
maintain quality
-Rest 1 min between rounds-
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose