Movement Prep/Activation:
3 Rounds
1:00 Easy Bike
5 Inchworms
10 Glute Bridges
5 Deadlifts (PVC-Empty Bar)
5 Roll and Reach Good Mornings

Note: Pay attention to your pace and the number of calories you complete during the 1:00 bike. Even though it says “easy,” this is a great time to think about pacing and to get a sense of how long the calories in the workout will take.

Workout Prep:
2 Sets
5/4 Calorie Bike @ moderate pace
3 Deadlifts (moderate to workout weight)

FREEDOM (RX):
For Time:
90/70 Calorie Air Bike
45 Deadlifts (225/155)
(Scored by Time)
(KG conv: 102.5/70)

INDEPENDENCE (Intermediate):
For Time:
70/56 Calorie Air Bike
45 Deadlifts (185/125)
(KG conv: 85/57.5)

LIBERTY (Beginner):
For Time:
50/40 Calorie Air Bike
50 Dumbbell Deadlifts (light)

3-5 minutes of easy cardio
2 Sets
1:00 Scorpion Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.

3 sets
8 Alternating Dumbbell Upright Rows (each side) @ RPE 7-7.5
10 Reverse Grip Barbell Curls @ RPE 7-7.5
12 Dumbbell Spider Curls @ RPE 7-7.5
-rest 2:00 between sets-