For more details, go to The Monthly Challenge Class!
Freedom (RX'd) - For time:45 Push-Ups30/24 Calorie Row30 Handstand Push Ups30/24 Calorie Row15 Strict Handstand Push Ups
Independence - For time:30 Push-Ups25/20 Calorie Row20 Pike Push Ups25/20 Calorie Row10 Handstand Push Ups off a Box
Liberty - For time:20 Bar Push-Ups20/16 Calorie Row20 Bar Push Ups20/16 Calorie Row20 Bar Push Ups
3 Rounds10 Strict Pullups10 Incline DB Row10 DB Spider Curls
@ moderate weight – maintain quality RPE 7-Rest 2 min b/t rounds-
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)1 Minute Couch Stretch2x 10 Down Dog20 90/90 RotationsNote: 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.
Couch StretchDown Dog90/90 Rotations