WARM-UP -
8:00 AMRAP
1:00 Bike (build in pace)
10 Roll and Reach
5 Inch Worms
WORKOUT PREP -
-With Partner-
2 Sets:
5/4 Calorie Air Bike (practice
transitions)
2 Synchro Burpees
WORKOUT - 343
Freedom (RXâd)
Teams of 2:
343/275 Calorie Air Bike
- Every 3:00 (including at
0:00), stop and perform 11
Synchro Burpees
Teams can switch on the
bike as often as desired, but
every 3 min (including zero),
both partners must stop and
perform 11 synchro burpees.
This workout was written in
honor of the 343 firefighters
who lost their lives on
9/11/2001 in the terrorist
attacks on New York City.
MAYHEM MINI-PUMP â ARMS
and SHOULDERS
4 Rounds
10 Double Dumbbell Hammer
Curls @ moderate weight â
maintain quality RPE 7
10 Barbell Skull Crushers @
moderate weight â maintain
quality RPE 7
-Rest 1 min b/t rounds-
COOL DOWN/MOBILITY -
2x 1 Min Ring Bicep Stretch
2x 45 Sec Ring Tricep Stretch
45 Sec Supine Twists