WARM-UP -
3 min Air Bike (:30 easy, :20
mod, :10 fast)
-into-
6 min AMRAP
:30 Jump Rope
3 Wall Ball Squats
3 Wall Ball Push Press
3 Wall Balls
5 Bench Press (empty bar-
Build across sets)
STRENGTH -
Heavy Single Bench Press
(10:00)
WORKOUT PREP -
1 set:
5/4 Calorie Air Bike (at
workout pace)
3 Wall Balls (at each weight)
WORKOUT - Biscayne Bay
Freedom (RX’d)
30/24 Calorie Air Bike
40 Wall Balls (14/10)
30 Wall Balls (20/14)
20 Wall Balls (30/20)
30/24 Calorie Air Bike
(KG conv: WB1 6/4, WB2 9/6,
WB3 14/9)
** See notes for variation that
only requires one wall ball
per person.
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)