8:00AMRAP
1:00 Air Bike (:30 easy, :20
moderate, :10 hard)
10 heel toe rocks
10 Dynamic Air Squats
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike (build
in pace)
WORKOUT - McConaughey
Freedom (RX’d)
Teams of 2
300/240 Calorie Air Bike
-split as needed-
ACCESSORY-
Accumulate 4 minutes of a
plank hold (elbows)
-rest as needed between
breaks-
* If you are unable to hold
the plank on your elbows for
longer than 30 seconds at a
time, scale to your knees or
the top of the push-up plank
hold.
* Athletes can partner up and
perform an 8-minute hold,
switching as desired. Try to
even out total hold times
between athletes.
* Score is the total time held,
accumulated (4:00 is the
goal)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x 5 Second Cobra
2x 10 Foam Roll Up Wall