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Workouts for the week of 03/06/2023-03/11/2023

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Monday – 3/6/23
“The Little Mermaid“
Freedom (RX’d)
Run 400m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Run 400m

Tuesday – 3/7/23
“Under The Sea“
Freedom (RX’d)
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24/20)
20 Push Ups
-rest 0:30 between sets-

Wednesday – 3/8/23
“Ariel + Prince Eric“
Freedom (RX’d)
30/24 Calorie Assault Bike
20 Toes to Bar
15 Overhead Squats (95/65)
20 Bar Facing Burpees
15 Overhead Squats (95/65)
20 Toes to Bar
30/24 Calorie Assault Bike

Thursday – 3/9/23
“King Triton“
Freedom (RX’d)
18:00 Amrap
Teams of 2 (1:1)
14/11 Calorie Row
14 Alternating Jumping Split Lunges (7 each leg)

Friday – 3/10/23
“Ursula“
Freedom (RX’d)
Every Minute (20:00)
Minute 1 – 50 Double Unders
Minute 2 – 3 Squat Snatch (135/95)
Minute 3 – 8x25ft Shuttle Run
Minute 4 – 15 GHD’s (Or Stick Sit Ups)

Saturday – 3/11/23
“Sebastian + Flounder“
Freedom (RX’d)
15 Rounds
1 Rope Climb (Or 3 Strict Pull Ups)
2 Wall Walks
10/8 Calorie Bike Erg

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