Warm-Up:
2 Sets, Rotating Stations (8:00)
40 seconds @ Each Station
20 second Transition
-Echo Bike, Building Pace
-2 Alternating Step-Ups + 1 Box Jump
Workout Primer
5/4 Calorie Echo
1 Burpee Box Jump Over
3 Toe to Bar
1 Burpee Box Jump Over
Rest 30 seconds and Repeat for 2 sets Total
"Now We Are Free"
6 Sets
4:00 AMRAP
9/7 Calorie Echo
3 Burpee Box Jump Overs
9 Toe to Bar
3 Burpee Box Jump Overs
2:00 Rest between sets
Box = 24/20''
Score = Sum Total Time / All Sets Combined
Goal: 2+ Rounds Each Set
Stimulus: Midline and Quad Stamina / High Power Output
RPE: 8/10
Rx+:
6 Sets
4:00 AMRAP
12/9 Calorie Echo
3 Burpee Box Jump Overs
12 Toe to Bar
3 Burpee Box Jump Overs
2:00 Rest between sets
Box = 30/24’’
Level 2:
6 Sets
4:00 AMRAP
8/6 Calorie Echo
3 Burpee Box Jump Overs
8 Alternating Toe to Bar
3 Burpee Box Jump Overs
2:00 Rest between sets
Box = 24/20''
Level 1:
6 Sets
4:00 AMRAP
7/5 Calorie Echo
3 Burpee Box Step Overs
7 Strict Knees to Chest
3 Burpee Box Step Overs
2:00 Rest between sets
Box = 24/20''
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
Optional Accessories
4 Sets, For Quality
10 Weighted Russian Twists (Over and Back = 1)
1 Wall Walk + Max Wall Facing Handstand Hold
-Rest as needed b/t sets-
Comments