1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
10 Alternating V Ups
10 Walking Lunge Steps
10 second Handstand Hold

2. Workout Prep
2 sets:
3 v up
10ft Single Arm Overhead Walking Lunge (each arm, build in weight)
10ft Handstand Walk

Freedom (RX’d)
3 Rounds:
30 V-Ups
100ft Single Arm Front Rack Walking Lunge (50/35)
50ft Handstand Walk (Or 5 Wall Walks)

Independence
3 Rounds:
25 V-Ups
100ft Single Arm Front Rack Walking Lunge (35/25)
25ft Handstand Walk (Or 3 Wall Walks)

Liberty
3 Rounds:
30 Sit Ups
100ft Single Dumbbell Walking Lunge (light)
50ft Bear Crawl

• Target time: 13:00-15:00
• Time cap: 18:00

3-4 Rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10/10 Single leg Standing Barbell Calf Raise @ moderate weight – maintain quality (one leg in weight stack for balance)
-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds

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

1 Minute Forearm Smash
1 Minute Quadruped Forearm Stretch
1 Minute QL 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.