Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30 sec row (easy)
20 sec row (mod)
10 sec row (hard)
5 world’s greatest stretch (each side)
5 Tempo Back Squats (empty bar)
5 alt v-ups (each side)

2. Workout Prep
1 set
100m Row (workout pace)
5 Air Squats

3. Workout: Toyota

Freedom (RX’d)

For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80

*Scaling/Modifications will be coached during class time

4. Strength
Athletes will build to a heavy single on back squat over the course of 10 minutes.

5. Cooldown/Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)