1. Movement Prep/Activation

Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)

Freedom (RX’d)
2:00 AMRAP (5 sets)
12/10 Calorie Air Bike
10 Front Squats (115/85)
Max Bar Facing Burpees
-rest 2:00 between sets-

Independence
2:00 AMRAP (5 sets)
10/8 Calorie Air Bike
10 Front Squats (95/65)
Max Bar Facing Burpees
-rest 2:00 between sets-

Liberty
2:00 AMRAP (5 sets)
8/7 Calorie Air Bike
10 Dumbbell Front Squats (light)
Max Up Downs
-rest 2:00 between sets-

• Target number of reps each set: 10+ Reps. Score is total burpees

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Barbell Forearm Stretch
2×30 seconds Hip Internal Rotation
1 Minute Couch Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.