1. Movement Prep/Activation
8:00 AMRAP30-second Air Bike (build in pace)6 Box Step Ups3 Up Downs to Bar2. Workout Prep2 sets:5/4 Calorie Air Bike (build in pace)2 Box Jump Overs (build in height)2 Burpee to Bar
Freedom (RX'd)Every 4:00 (6 Sets)15/12 Calorie Air Bike12 Box Jump Overs (24/20)9 Burpee to Bar
IndependenceEvery 4:00 (6 Sets)12/10 Calorie Air Bike10 Box Jump Overs (24/20)8 Burpee to Bar
LibertyEvery 4:00 (6 Sets)10/8 Calorie Air Bike10 Box Step Ups (20)8 Up Downs
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)4x5 Quad Foam Rolling (each leg)2x 1 Minute Ring Bicep Stretch1 Minute Calf & Big Toe StretchNote: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Quad Foam RollingRing Bicep StretchCalf & Big Toe Stretch