1. Movement Prep/Activation
2:00 Machine
-into-
10:00 AMRAP
10 Line Hops
2x50ft Shuttle Run
5 Box Step Ups
5 Russian Kettlebell Swings (light)

2. Workout Prep
2 sets:
1x50ft Shuttle Run
2 Box Jump Overs (build in height)
4 Kettlebell Swings (build in weight)

Freedom (RX’d)
400m Run
14 Box Jump Overs (30/24)
20 Kettlebell Swings (53/35)
400m Run
16 Box Jump Overs (30/24)
24 Kettlebell Swings (53/35)
400m Run
18 Box Jump Overs (30/24)
28 Kettlebell Swings (53/35)
400m Run
20 Box Jump Overs (30/24)
32 Kettlebell Swings (53/35)
400m Run

Independence
400m Run
14 Box Jump Overs (24/20)
20 Kettlebell Swings (35/26)
400m Run
16 Box Jump Overs
24 Kettlebell Swings
400m Run
18 Box Jump Overs
28 Kettlebell Swings
400m Run
20 Box Jump Overs
32 Kettlebell Swings

400m Run

Liberty
4 Rounds
200m Run
10 Box Step Ups (20)
16 Russian Kettlebell Swings (light)

• Target time: Sub 18 Min

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

4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
1 Minute Dorsiflexion Matrix

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.