WARM-UP -
Hinshaw Warmup (10:00-
12:00)
-into-
6:00 AMRAP
100m Run
6 Scorpion Stretch
30 second Bike
10 Heel-Toe Rocks
WORKOUT PREP -
1 set:
100m Run (at workout pace)
5/4 Calorie Bike (at workout
pace)
WORKOUT - Spectre
Freedom (RX’d)
5 sets:
400m Run
-rest 1:00-
30/24 Calorie Bike Erg (Or
25/20 Calorie Air Bike)
-rest 2:00 between sets-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
10x 5 Second Cobra
1 Minute Barbell Forearm
Stretch
20x Shoo