WARM-UP -
Hip Halo Warm Up
-into-
3 sets:
:30 easy Row
3 Burpees
5 Back Squats (empty)
:20 moderate Row
2 Line Facing Burpees
5 Back Squats (Add a little
weight)
:10 fast Row
1 Burpee Broad Jump
5 Back Squats (Add a little
more weight)
STRENGTH -
Back Squat: establish an 8
RM for the day. Then, perform
a drop set of 8-10 reps at
90% and 8-10 reps 80% of
the original 8RM.
WORKOUT PREP -
1 set:
5/4 Calorie Row
2 Burpee Broad Jumps
5/4 Calorie Air Bike
2 Burpee Broad Jumps
WORKOUT - Rummy
Freedom (RX’d)
4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
15/12 Calorie Row
15 Burpee Broad Jumps
(4/3ft)
15/12 Calorie Row
Odd Sets: (5:00, 15:00)
15/12 Calorie Air Bike
15 Burpee Broad Jumps
(4/3ft)
15/12 Calorie Air Bike
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)