4/22/2025

Kobayashi

Freedom (RX)

With a Partner (YGIG)

16 Rounds

12/10 Calorie Air Bike

10 Single Arm Dumbbell Push Press (50/35)(5 each side)

Independence

With a Partner (YGIG)

16 Rounds

10/8 Calorie Air Bike

10 Single Arm Dumbbell Push Press (35/25)(5 each side)

Liberty

With a Partner (YGIG)

16 Rounds

8/6 Calorie Air Bike

10 Single Arm Dumbbell Push Press (light)(5 each side)

- Target Time: 18-20mins

- Time Cap: 24 mins

Accessory

3-4 sets:

12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality

*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

Standing Landmine Twists
Landmine Press
Landmine RDL

The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row