Warm-up:
3:00 Machine
-into-
Every minute (7:00)
2 DB Deadlifts
4 Box Step Ups
6 Up Downs
+
Freedom (RX'd)
Teams of 2
AMRAP 30 Minutes
300ft Sandbag Carry @ 100/70# Or Dumbbell Front Rack Carry @ 50s/35s
50/40 Calorie Air Bike
300ft Synchro Lunge Walk
—
Independence (Scaled/Masters)
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry @ 70/50# Or Dumbbell Front Rack Carry 35s/25s
40/32 Calorie Air Bike
300’ Synchro Lunge Walk
—
Compete (Open Prep/Quarterfinals)
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry @ 150/100# Or Dumbbell Front Rack Carry @ 70s/50s
60/48 Calorie Air Bike
300’ Synchro Lunge Walk
**INTENTION - Grab a partner who wants to do all the legs and grind through this total body wrecker. Athletes will partner up and divide the carry and calorie bike as needed while sharing the workload and moving together on the walking lunge. We want athletes to work together and just move for 30 minutes. Adjust the pacing and sets as needed to stay active. Play some good tunes and let them have at it.