1. Movement Prep/Activation and Increasing Heart Rate2 Rounds1 min Bike Erg*10 sec transition1 min Ski Erg*10 sec transition1 min Row*10 sec transition*(30 sec easy/20 sec mod/10 sec hard) on each machine2. Workout PrepGet everyone organized with the machines lined up for a smooth rotation.
Freedom (RX'd)3-person Team5 Rounds1 min Bike Erg1 min Ski Erg1 min Row*All machines working at the same time
IndependenceNo Change to Workout
Liberty3-person Team5 Rounds45-second Bike Erg45-second Ski Erg45-second Row(15-second transition between stations)
Target number of Calories:Bike: 300/240+Ski: 275/230+Row: 275/230+
Minimum number of Calories before scaling:Bike: 240/180Ski: 225/170+Row: 225/170+
Mayhem Mini-Pump – Arms and Core
4 rounds:10 Barbell Strict Press @ moderate weight10 Seated Arnold Press @ moderate weight10 Leaning Lateral Raise @ moderate weight10 Barbell Drag Curls @ maintain quality10 Standing Tricep DB French Press @ moderate weight*Rest 3 minutes b/t rounds
1 min standing QL doorway/rig stretch (each side)1 min foam roll lats (each side)1 min thread the needle (each side)