WARM-UP -
Tabata: :20 on, :10 off
6 sets each of:
Jogging
Rowing
Up Downs
WORKOUT PREP -
1 set
100m Run (at workout pace)
100m Row (at workout pace)
1 Burpee Broad Jump
1 Line Facing Burpee
1 Burpee to 6” Target
WORKOUT - “Let’s turn
on the juice and see what
shakes loose.”
Freedom (RX’d)
3 Sets
400m Run
500/450m Row
25 Burpee Variation*
-rest 3:00 between sets-
Set 1: Burpee Broad Jump
(4/3ft)
Set 2: Burpee over line (Line
Facing)
Set 3: Burpee to 6” target
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose