1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry or Banded 7’s Warm-up-into-6 min AMRAP30 sec Bike Erg30 sec single/double unders10 sec handstand hold4 Inch Worms2. Workout Prep2 sets:100m Bike Erg (workout pace)10 Double Unders1 Wall Walk
Romans 5:8
Freedom (RX'd)5 sets1000/800m Bike Erg50 Double Unders4 Wall WalksRest 1 min between sets* Sub 30/24 Calorie Assault Bike or 25/20 Echo Bike if BikeErgs are not available.
Independence5 sets800/700m Bike Erg35 Double Unders3 Wall WalksRest 1 min between sets*Sub Calorie 24/20 Assault Bike or 20/16 Echo Bike if BikeErgs are not available
Liberty5 sets500/400m Bike Erg50 Single Unders5 Inch WormsRest 1 min between sets*Sub Calorie 16/12 Assault Bike or 12/10 Echo Bike if BikeErgs are not available
3 Sets for Quality:
*Rest as needed between sets