1. Movement Prep/Activation and Increasing Heart Rate
3:00 Jump Rope
-into-
4 sets: (each machine)
Tabata
20 seconds/10 seconds off
Assault Bike
Rower
* Steadily increase the pace to around 80% of the intended workout effort *

2. Workout Prep
Set up machines into lanes and have athletes perform 5 calories on each at workout pace.

3. Workout: Haley

Freedom (RX’d)

Every 3:00 (8 sets)
12/10 Calorie Echo Bike

-rest 45-seconds-

15/12 Calorie Row

-rest remainder of 3 minutes-

* Independence
Every 3:00 (8 sets)
10/8 Calorie Echo Bike
-rest 45 seconds-
12/10 Calorie Row
-rest remainder of 3 minutes-

* Liberty
Every 3:00 (8 sets)
9/7 Calorie Echo Bike
-rest 45 seconds-
10/8 Calorie Row
-rest remainder of 3 minutes-