0:00–2:00 Easy Bike
2:00–5:00
2 rounds
20 Single Unders
10 Alternating V-Ups
10 Banded Strict Press
5:00–9:00
2-3 rounds
5 Light Dumbbell Strict Press (each)
10 Double Unders
10 Sit Ups
20-second Calorie Bike
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg
(Score is Rounds + Reps)
(KG conv: 22.5/15)
time cap:20mins
AFFILIATE COMPETE:
20:00 AMRAP
50 Double Unders (Heavy)
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders (Heavy)
50 V-Ups
50 Double Unders (Heavy)
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg
(Score is Rounds + Reps)
(KG conv: 22.5/15)
**FREEDOM (RX):**
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg
(Score is Rounds + Reps)
(KG conv: 22.5/15)
2-3 sets
1:00 Max Strict Pull Ups
-Rest :30-
1:00 Banded Lat Pull Downs
-Rest :30-
1:00 Plank Hold (elbows)
-Rest :30 b/t Sets-