Warm Up:

Movement Prep/Activation and Increasing Heart Rate
7 min AMRAP
30 second Row
5 Kettlebell Russian Swings (eye level)
30-second Bike
5 GHD’s to parallel or 10 Alternating V-Ups

-into-

3 sets
45-second Assault/Echo Bike
– rest 1:00 –
*Effort should be moderate. The calorie amount achieved in each test will be the goal number on each machine during the metcon. If an athlete hits 15/12 cal during the 45-sec test, they will perform this during the workout.

Workout Prep
15 second Assault Bike
5 Kettlebell Swings
5 GHD’s or V-Ups

Workout:  Dirty Santa

Freedom (RX’d)

Every Minute (4 rounds)
Min 1: 12/10 Calorie Echo Bike
Min 2: 15 Kettlebell Swings (1.5/1)
Min 3: 12/10 Calorie Echo Bike
Min 4: 15 GHD’s or V-Ups
Min 5: 12/10 Calorie Echo Bike
Min 6: Rest 1:00
* 66/60 reps total each set *

* Independence
Every Minute (4 rounds)
Min 1: 10/8 Calorie Echo Bike
Min 2: 15 Kettlebell Swings (1/25)
Min 3: 10/8 Calorie Echo Bike
Min 4: 15 GHD’s (6in Riser) or V-Ups
Min 5: 10/8 Calorie Echo Bike
Min 6: Rest 1:00

* Liberty
Every Minute (4 rounds)
Min 1: 8/7 Calorie Echo Bike
Min 2: 15 Russian Kettlebell Swings (light)
Min 3: 8/7 Calorie Echo Bike
Min 4: 15 Abmat Sit Ups
Min 5: 8/7 Calorie Echo Bike
Min 6: Rest 1:00