1. Movement Prep/Activation
2:00 Row
2:00 Run
-into-
10:00 AMRAP
10 Kip Swings (on rings)
10 Alternating V-Ups
5 Bench Press (empty bar – build across sets)
2. Workout Prep
2 sets:
150m Row (build in pace)
100m Run (build in pace)
5 Bench Press (build in weight)
5 Toes to Rings
Freedom (RX’d)
Teams of 2
4 Rounds
Partner 1: 400m Run
Partner 2: 500/450m Row
-into-
40 Bench Press (135/80)
40 Toes to Bar
Partner 1 Runs while Partner 2 Rows. After both athletes have finished, then move on to 40 bench and 40 toes to rings, shared, with one athlete working at a time. Continue in this way for 4 rounds, rotating who runs and who rows each round.
Independence
Teams of 2
4 Rounds
Partner 1: 400m Run
Partner 2: 500/450m Row
-into-
40 Bench Press (115/75)
30 Toes to Rings (Or Toes to Bar)
Liberty
Teams of 2
4 Rounds
Partner 1: 300m Run
Partner 2: 400/350m Row
-into-
40 Dumbbell Bench Press (light)
40 Hanging Knee Raises
- Target time: 18-20 minutes
- Time cap: 24 minutes