WARM-UP -
10:00 AMRAP
30-second Air Bike
(10-seconds easy, 10-seconds
moderate, 10-seconds hard)
10 Cat Cows
30-second Row
(10-seconds easy, 10-seconds
moderate, 10-seconds hard)
10 Dead Bugs
WORKOUT PREP -
1 set:
5/4 Calorie Air Bike (at
workout pace)
5/4 Calorie Row (at workout
pace)
WORKOUT - John Adams
Freedom (RX’d)
7:00 AMRAP
50/40 Calorie Air Bike
Max Calorie Row in the
remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie Air Bike in the
remaining time
ACCESSORY-Mayhem Mini-
Pump –Glutes
3-4 Rounds at moderate
weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20
Supermans
-Rest 2 minutes between
rounds-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
the next station when their
partner finishes. Rest 2
minutes between rounds
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x 5 Second Cobra
15x Bootstrappers
2x 10 Foam Roll Up Wall