WARM-UP -
10:00 AMRAP
30-second Row
30-second Bike
30-second Run
30-second Up Downs
WORKOUT PREP -
2 sets:
5/4 Calorie Row (build in
pace)
5/4 Calorie Bike (build in
pace)
50m Run (build in pace)
WORKOUT - Darth Maul
Freedom (RX’d)
Every 5:00 (5 sets)
20/16 Calorie Row
15/12 Calorie Air Bike
200m Run
ACCESSORY
Accumulate 4 minutes of
a sandbag front hold at a
challenging weight
-rest as needed between
breaks-
* If sandbags are unavailable,
substitute double kettlebell/
dumbbell front rack hold.
* Athletes can partner up
and perform an 8 min hold,
switching as desired. Try to
even out total hold times
between athletes.
* Score is total weight held
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x 5 Quad Foam Rolling
(each leg)
2x 10 Reverse Leg Raises
(each side)
1 Minute Dorsiflexion Matrix