WARM-UP -
8:00 AMRAP
30-second Air Bike
10 glute bridges
4 world’s greatest stretch
(total)
10 Walking Lunge Steps
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (built-in
pace)
10ft Dumbbell Walking Lunge
(build in weight)
WORKOUT - Wapiti
Freedom (RX’d)
3 sets:
30/24 Calorie Air Bike
100ft Dumbbell Walking
Lunge (50s/35s)
-rest 3:00 between sets-
(KG conv: 22.5/15 DBs)
ACCESSORY -
Accumulate 4 minutes of
a sandbag front hold at a
challenging weight
-rest as needed between
breaks-
* If sandbags are unavailable,
substitute double kettlebell/
dumbbell front rack hold.
* Athletes can partner up
and perform an 8 min hold,
switching as desired. Try to
even out total hold times
between athletes.
* Score is total weight held
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
4x5+ Quad Foam Rolling
20x Shoo the Cat
2x 15 Adductor