1. Movement Prep/Activation
Hinshaw Warm Up

2. Workout Prep
-with partner-
3 sets:
20-second Assault Bike (build in pace- each)
100m Run (build in pace- each)

Affiliate Version of "Bike/5k"

Freedom (RX'd)
Teams of 2
20:00 AMRAP
200/160 Calorie Assault Bike (or 160/130 Echo)
3200m Run
** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **

Independence
Teams of 2
20:00 AMRAP
160/130 Calorie Assault Bike (or 130/100 Echo)
2400m Run

Liberty
Teams of 2
20:00 AMRAP
100/80 Calorie Assault Bike (or 80/65 Echo)
1600m Run

• Target number of Rounds: 1 round
• Minimum number of Rounds before scaling: 220/180 reps (this equals 2000m on the run)

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose