Sunday 01.14.24

‘Miami River’

Freedom (RX’d)
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)
Minute 2: 10 Strict Pull ups
Minute 3: 10 Deficit Push Ups (4″/2″)

Independence
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)
Minute 2: 8 Strict Pull ups
Minute 3: 8 Deficit Push Ups (2”/1″)

Liberty
Every minute (15:00)
5 sets
Minute 1: 10 Single Dumbbell Step Back Lunges (light)
Minute 2: 10 Ring Rows
Minute 3: 10 Bar Push Ups

*Target time each set: 25-35 seconds
**Time cap each set: 50 seconds

Workout Option 2

32 min EMOM:
Min 1: Max Cal Assault Bike
Min 2: Max Cal Row
Min 3: Max Shuttle Run
Min 4: REST