WARM-UP -
Hinshaw Warm Up
WORKOUT PREP -
-With partner-
3 sets:
20-second Assault Bike
(build in pace- each)
100m Run (build in pace-
each)
WORKOUT - 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. **
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose