Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate*
Hinshaw Warm Up (10-12 minutes)
-into-
1 min Run Test – for distance (moderate pace)
-into-
3 sets:
30-second Bike erg
3 Shoulder to Overhead (build across/stay light)

2. Workout Prep
2 sets:
50m Shuttle Run
1 Shoulder to Overhead (build up in weight)

3. Workout: Shuttle to Overhead

Freedom (RX’d)

From 0:00-2:00 (2 minutes)
Run 200m
Max shoulder to overhead (185/125)

-Rest 1 min-

From 3:00-6:00 (3 minutes)
Run 400m
Max shoulder to overhead (185/125)

-Rest 2 mins-

From 8:00-12:00 (4 minutes)
Run 600m
Max shoulder to overhead (185/125)

* Independence

From 0:00-2:00 (2 minutes)
Run 200 m
Max shoulder to overhead (155/105)

Rest 1 min

From 3:00-6:00 (3 minutes)
Run 400 m
Max shoulder to overhead (155/105)

Rest 2 mins

From 8:00-12:00 (4 minutes)
Run 600 m
Max shoulder to overhead (155/105)

* Liberty

From 0:00-2:00 (2 minutes)
400m Bike Erg (or 200m Row)
Max Dumbbell Push Press (light)

Rest 1 min

From 3:00-6:00 (3 minutes)
800m Bike Erg (or 400m Row)
Max Dumbbell Push Press (light)

Rest 2 mins

From 8:00-12:00 (4 minutes)
1200m Bike Erg (or 600m Row)
Max Dumbbell Push Press (light)

4. Strength

5 sets:
6-10 reps

*Rest as needed between sets*

5. Cooldown/Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (each side)