1. Movement Prep/Activation
Hip Halo
-into-
8:00 AMRAP
30-second Machine
5 Up Downs
10 Box Step Ups
5 Single Dumbbell Thrusters (each)
2. Workout Prep
2 sets:
4 Med ball Cleans
2 Burpee Box Jump Overs
Freedom (RX’d)
15:00 AMRAP
10-20-30-40-50…
Med Ball Cleans (20/14)
5-10-15-20-25
Burpee Box Jump Overs (24/20)
Scoring: Each set is a round. 10 cleans and 5 BBJO is round one, 20 Cleans and 10 BBJO is round two, etc.
Independence
15:00 AMRAP
10-20-30-40-50…
Med Ball Cleans (14/10)
5-10-15-20-25
Burpee Box Jump Overs (20/16)
Liberty
15:00 AMRAP
5-10-15-20-25
Med ball cleans (light)
Up Down + Box Step Up (20/16)
- Target number of Rounds: Into the round of 50 Med Ball Cleans
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Seconds Pigeon Stretch Drops
15 Bootstrappers
1 Minute Calf & Big Toe 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.
4 sets
8/8 Tempo Bulgarian Split Squats ea leg (3 sec down)
60 Sec plank