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)
10 Thrusters (95/65)
20 V-Ups
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 V-Ups
10 Thrusters (95/65)

Independence
10 Thrusters (75/55)
15 V-Ups
10 Thrusters (75/55)
15 Toes to Bar
10 Thrusters (75/55)
15 Toes to Bar
10 Thrusters (75/55)
15 V-Ups
10 Thrusters (75/55)

Liberty
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Dumbbell Thrusters (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Dumbbell Thrusters (light)

• Target time: 8:00-10:00

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

1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig

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.