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)
3 rounds
400m Run
20 Burpee Box Get Overs (30/24)
30 Single Dumbbell Squats (50/35)

Independence
3 rounds
400m Run
15 Burpee Box Get Overs (30/24)
30 Single Dumbbell Squats (35/25)

Liberty
3 rounds
300m Run
15 Up Downs + Box Step Ups (20/16)
20 Single Dumbbell Squats (light)

• Target time: 15:00-17:00

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

1 Minute Ring Lat Stretch
2x 1 Minute Pec Stretch
1 Minute Posterior Hip 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.