11/30/2021

Freedom (RX'd)

3 Rounds

15/12 Calorie Assault Bike or Echo Bike

20 GHD Sit-Up or V-Ups

15/12 Calorie Assault Bike or Echo Bike

20 Toes to Bar

Accessory - Optional

3 sets

14 Barbell Front Rack Step Ups (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.

SCALING

The Scaling aim is for athletes to keep intensity on the bike while avoiding completely burning out in their core.

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Independence

3 Rounds

12/10 Calorie Assault Bike or Echo Bike

20 GHD Sit-Up (Parallel) or V-Ups

12/10 Calorie Assault Bike or Echo Bike

20 Knees to Elbows or 15 Toes to Bar

Liberty

3 Rounds

12/10 Calorie Assault Bike or Echo Bike

20 Abmat Sit Ups

12/10 Calorie Assault Bike or Echo Bike

20 Hanging Knee raises

Limited Equipment Option

6 Rounds

200m Run

25 V-Ups

Large Class Option

Teams of 2

3 Rounds

15/12 Calorie Assault Bike or Echo Bike (each)

40 GHD Sit-Ups or V-Ups (Partner Holds Plank)

15/12 Calorie Assault Bike or Echo Bike (each)

20 Synchro Toes to Bar