WARM-UP -
8:00 AMRAP
30-second Bike
5 Half Kneeling Single Arm
Dumbbell Press (each)
10 Sit Ups
5 Up Downs
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
3 Single Arm Dumbbell Push
Press (build in weight)
2 Stick Sit Ups
WORKOUT - Sheffield
United
Freedom (RX’d)
4 Rounds
20/16 Calorie Air Bike
20 Single Arm Dumbbell
Push Press (50/35)
20 Stick Sit Ups
(KG conv: 22.5/15 DB)
ACCESSORY -
3 sets
10 Dumbbell Arnold Press @
RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent
Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @
RPE 5/10
-rest 1:00 between sets-
* Instead of resting 30
seconds, athletes can partner
up and go 1:1 on movements
and advance together to
the next station when their
partner finishes. Rest 2
minutes between rounds.
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Posterior Hip Stretch
1 Minute Foam Roller Angels