WARM-UP -
10:00 AMRAP
30 second Row
5 Hand Release Push Ups
5 Hanging Knee Raises
5 Up Downs
10 Banded Pass Throughs
5 Overhead Squats (PVC)
WORKOUT PREP -
2 sets:
5/4 Calorie Row (build in
pace)
3 Push Ups
3 Toes to Bar
2 Burpee over Bar
2 Overhead Squats (build in
weight)
WORKOUT - Fighting Illini
Freedom (RX’d)
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats (75/55)
(KG conv: 35/25)
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.)
2x 10 Reverse Leg Raises
(each side)
2x 1 Minute Pec Stretch
1 Minute Band Wrist
Mobilization