5/13/2025

McConaughey

400/360/320 Calorie Air Bike

-split as needed-

Freedom (RX'd)
Teams of 2
300/270/240 Calorie Air Bike
-split as needed-

Independence
Teams of 2
240/220/200 Calorie Air Bike
-split as needed-

Liberty
Teams of 2
200/180/160 Calorie Air Bike
-split as needed-

• Target time: Sub 17:00

• Time cap: 25:00

Accessory

Accumulate 4 minutes of a plank hold (elbows)
-rest as needed between breaks-

* If you are unable to hold the plank on your elbows for longer than 30 seconds at a time, scale to your knees or the top of the push-up plank hold.
* Athletes can partner up and perform an 8-minute hold, switching as desired. Try to even out total hold times between athletes.
* Score is the total time held, accumulated (4:00 is the goal)