Warm-up:
3 sets:
1 min Echo Bike (:20s easy, :20s moderate, :20s fast)
5 Downdog to seal pose
6 Lunge w/overhead reach
5 Jump Squats
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Freedom (RX'd)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
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Independence (Scaled/Masters)
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike
(30-24-18-12-6 Women's Calories)
Time Cap - 22 mins
Target - 16-18 mins
**INTENTION - Stimulus for the workout is increasing intensity proportionately to decreasing calories across rounds. Athletes will work with a partner to complete decreasing rounds of calories in a “You Go – I Go” fashion. Male Partner 1 will complete 50 calories entirely and then rest while Male Partner 2 completes 50 calories. Then, partners will move to 40 calories and 40 calories. If someone does not have a partner, have them rest 1:1 between sets.
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Accessory - 4 rounds:
10 Double DB Prone Row
10 Lying DB Hamstring Curl