WARM-UP -
Hip Halo Warm-Up
-into-
8:00 AMRAP
1:00 Bike
10 Walking Lunges
3 Inchworms
10 V-Ups
WORKOUT PREP -
3 sets:
5/4 Calorie Bike (build in
pace)
10ft Front Rack Walking
lunge (build in weight)
WORKOUT - The Amazing
Race
Freedom (RX’d)
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking
Lunge (75/55)
(KG conv: 35/25)
ACCESSORY:
Accumulate 4 minutes of
a sandbag front hold at a
challenging weight
-rest as needed between
breaks-
* If sandbags are unavailable,
substitute double kettlebell/
dumbbell front rack hold.
* Athletes can partner up
and perform an 8 min hold,
switching as desired. Try to
even out total hold times
between athletes.
* Score is total weight held
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
20x Shoo the Cat
1 Minute Cat Cow
2x 15 Side Lying Rotations
(each side)