WARM-UP -
2:00 Bike
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
5 Tuck Jumps
STRENGTH -
3 sets
2 Deadlift @90% + 3 Broad
Jumps
-complete 1 set every 2:00-
3:00-
WORKOUT PREP -
3 sets:
10-second Bike (build in
pace)
4 Kettlebell Swings (build in
weight)
WORKOUT - Scoobs
Freedom (RX’d)
Every 4:00 (4 sets)
25/20 Calorie Air Bike
25 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
2x 10 Down Dog