1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
9:00 AMRAP
10 Deadbugs
10 Bird Dogs
5 Single Dumbbell Suitcase Deadlift (each)
5 Dumbbell Bench Press (light)
10 Walking Lunge Steps
5 Hang Dumbbell Cleans (light)
2. Workout Prep
3 sets:
5/4 Calorie Air Bike
3 Dumbbell Deadlifts
3 Dumbbell Bench Press
4 Dumbbell Walking Lunges
3 Dumbbell Hang Cleans
-build in weight across sets-
Liverpool Reds
Teams of 2
100/80 Calorie Air Bike
100 Dumbbell Deadlifts (50s/35s)
100 Dumbbell Bench Press (50s/35s)
100/80 Calorie Air Bike
200ft Dumbbell Walking Lunges (50s/35s)
100 Dumbbell Hang Cleans (50s/35s)
100/80 Calorie Air Bike
(KG conv: 22.5/15 DBs)
RX+
Teams of 2
100/80 Standing Calorie Air BIke
100 Dumbbell Deadlifts (70s/50s)
100 Dumbbell Bench Press (70s/50s)
100/80 Standing Calorie Bike Erg (or Air Bike)
200ft Dumbbell Walking Lunges (70s/50s)
100 Dumbbell Hang Cleans (70s/50s)
100/80 Standing Calorie Bike Erg (or Air Bike)
(KG conv: 32.5/22.5 DBs)
Intermediate
Teams of 2
80/64 Calorie Air Bike
100 Dumbbell Deadlifts (35s/25s)
100 Dumbbell Bench Press (35s/25s)
80/64 Calorie Air Bike
200ft Walking Dumbbell Walking Lunge (35s/25s)
100 Dumbbell Hang Cleans (35s/25s)
80/64 Calorie Air Bike
(KG conv: 15/10 DBs)
Beginner
Teams of 2
50/40 Calorie Air Bike
50 Dumbbell Deadlifts (light)
50 Dumbbell Bench Press (light)
50/40 Calorie Bike
100ft Dumbbell Walking Lunges (light)
50 Dumbbell Hang Cleans (light)
50/40 Calorie Air Bike
Individual Option
40/32 Calorie Air Bike
50 Dumbbell Deadlifts (50s/35s)
50 Dumbbell Bench Press (50s/35s)
40/32 Calorie Air Bike
100ft Dumbbell Walking Lunges (50s/35s)
50 Dumbbell Hang Cleans (50s/35s)
40/32 Calorie Air Bike
(KG conv: 22.5/15 DBs)