WARM-UP -
Hinshaw Warm Up
WORKOUT PREP -
3 sets:
100m Run (build in pace) (or
8/6 calorie Air Bike, if biking)
-rest 30 seconds between-
WORKOUT - Big Ten
Freedom (RX’d)
4 sets
400m Run
-Rest 1:00-
200m Run
-rest 45 seconds-
100m Run
-rest 2:00 between sets-
Or (You choose)
Bike Option
4 sets
25/20 Calorie Air Bike
-Rest 1:00-
15/12 Calorie Air Bike
-rest 45 seconds-
10/8 Calorie Air Bike
-rest 2:00 between sets-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix