Warm-up:
200M Jog
-into-
3 sets:
5 Downdog w/push up
10 T-Spine rotations/side
20 Downdog calf pedals
10 Tempo air squats
5 Scapulas pull-ups
+
Freedom (RX'd)
AMRAP 12
200m Run
10 Strict Pull-Up
-Rest 2 Min-
AMRAP 12
200m Run
20 Push-Up
-Rest 2 Min-
AMRAP 12
200m Run
30 Air Squat
- 2 options -
#1 at bodyweight
#2 with 20lb/14lb Vest (advanced)
—
Independence (Scaled/Masters)
AMRAP 12
200m Run
7 Strict Pull-Up
-Rest 2 Min-
AMRAP 12
200m Run
14 Push-Up
-Rest 2 Min-
AMRAP 12
200m Run
21 Air Squat
**INTENTION - Stimulus is moderate pacing. Today’s workout is tight to fit into a 60-minute period, so get your classes straight into the warm up and be ready to go directly into the workout. Total time for the workout is 40 minutes. This workout has two versions: bodyweight and vested (20#/14#). If Athletes have their own vest (or gym provides), they can go for it, but should only attempt it if they can keep their intensity up when adding the additional weight.