FREEDOM (RX’D)
Teams of 2:
300/240 Calorie Air Bike (or
400/320 Calorie Bike Erg)
One partner must always be doing
a Dumbbell Farmer Hold (50s/35s).
Switch on the bike as desired.
(Score by Time)
(KG conv: 22.5/15 DBs)
MINI PUMP:
SHOULDERS AND ARMS
4 SETS
6 Shoulder Press @ RPE 7.5/10
-rest 30 seconds-
8 Seated Arnold Press @ RPE 8/10
-rest 30 seconds-
10 Ring or Bar Dips (or to RPE 8/10
- leave 2 reps in the tank each set)
-rest 30 seconds-
10 DB Lateral Raises @ RPE 8/10
-Rest 2:00 between sets-