Warm-up:
10 minutes
250m Row
10 Dead bug breaths
5 Strict press
5 Front squats
5 Pause @ knee deadlifts
+
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk - 5 sets
*Building Sets (Don’t exceed 70% of 1RM Squat Clean)
+
Freedom (RX'd)
For Time: (Partition as desired)
100/80 Calorie Air Bike
100/80 Calorie Ski (OR Row)
—
Independence (Scaled/Masters)
For Time: (Partition as desired)
80/65 Calorie Air Bike
80/65 Calorie Ski (OR Row)
Time cap - 16 mins
Target - 12-14 mins
**INTENTION - Stimulus for today's workout is for athletes to have a strategic plan that allows them to maintain a moderate push pace effort. Athletes can divide up the work however they may choose to help them be the most successful in completing the task. The more breaks you plan on having, the more time is lost during transitions. Intensity should be adjusted depending on breaks/time spent on each machine.