10:00 AMRAP
1:00 Air Bike
5 Inch Worms
10 Deadbugs
10 Dynamic Squat Stretches
3 Back Squats (empty bar -
build across sets)
STRENGTH -
Back Squat for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
We will use 90% of our heavy
single weight as our base
weight for each session +
adding 5-10lbs
WORKOUT PREP -
1 set:
5/4 Calorie Air Bike
2 Burpees
5/4 Calorie Air Bike
2 Line Facing Burpees
5/4 Calorie Air Bike
2 Burpee Broad Jump
WORKOUT - Clue
Freedom (RX’d)
30/24 Calorie Air Bike
30 Burpees
@7:00
25/20 Calorie Air Bike
25 Line Facing Burpees
@14:00
20/16 Calorie Air Bike
20 Burpee Broad Jump
(4’/3’)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min QL Stretch
2x 10 Reverse Leg Raises
(each side)