WARM-UP -
8:00 AMRAP
25-sec Air bike (easy)
25-sec Air bike (moderate)
10-sec Air bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose
Transitions
5 World’s Greatest Stretch
(each side)
WORKOUT PREP -
1:1 With Partner (Each
perform then move to the
next set)
30-second Bike (easy)
into
20-second Bike (moderate)
into
10-second Bike (hard)
WORKOUT - Guava
Freedom (RX’d)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air
Bike*
*40-32-24-16-8 Women’s
Calories
-Repeat from Jan 5th, 2023
Mayhem Mini-Pump –
Shoulders and Glutes
4 rounds:
10 Double DB Prone Row
(moderate weight)
10 Lying DB Hamstring Curl
(moderate-light weight)
*Rest 1 minute b/t rounds
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash
(each side)