WARM-UP -
3:00 Bike
-into-
3 sets:
5 Scap Pull Ups
5 Hanging Knee Raises
3 Zombie Climbs (or 10 Ring
Rows)
5/4 Calorie Air Bike (build-in
pace)
WORKOUT PREP -
Rope Climb Practice
GYMNASTICS SKILL REVIEW
Take 15 min to practice Rope
Climbs
Advanced athletes can
practice legless or L-sit rope
climbs
* Coaching videos with
scaling options are provided
in the coach notes.
WORKOUT - Cuban
Sandwich
Freedom (RX’d)
AMRAP 15:00
1-2-3
Rope Climbs (Or 5-10-15
Elevated Ring Rows)
5-10-15
Calorie Air Bike (Womens
Calories 4-8-12)
*Restart after 3 climbs, 15
calories
SCORING:
1 Rope Climb, 5/4 Calorie Air
Bike = 1 Round.
2 Rope Climbs, 10/8 Calorie
Air Bike = 2 Rounds
3 Rope Climbs, 15/12 Calorie
Air Bike = 3 Rounds
1 Rope Climbs, 5/4 Calorie Air
Bike = 4 Rounds
2 Rope Climbs, 10/8 Calorie
Air Bike = 5 Rounds
ETC...
MOBILITY -
1 min forearm smash w/
barbell (each side)
1 min palm smash w/ lacrosse
ball (each side)