WARM-UP -
Hip Halo Warm Up
-into-
3 Rounds (each)
Partner Rowling - 100m
*Penalty is over/under
number in Air Squats (max
15)
STRENGTH -
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build
to a moderately-heavy set
(75-80%).
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike
5/4 Calorie Row
*Build in pace/ practice
transitions*
WORKOUT - “On October
3rd, he asked me what day
it was”-
Freedom (RX’d)
Every 5:00 (4 sets)
20/16 Calorie Air Bike
20/16 Calorie Row
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)