1. Movement Prep/Activation

Hip Halo Warm Up
-into-
8:00 AMRAP
10 Deadbugs
10 Cossack Squats
10 Kip Swings
3 Broad Jumps
3 Front Squats (build in weight)

Freedom (RX’d)
Every 5:00 (3 sets)
10 Toes to Bar
10 Burpee to Target
10 Toes to Bar
10 Burpee to Target
10 Toes to Bar

Independence
Every 5:00 (3 sets)
8 Toes to Bar
8 Burpee to Target
8 Toes to Bar
8 Burpee to Target
8 Toes to Bar

Liberty
Every 5:00 (3 sets)
8 Hanging Knee Raises
8 Up Downs
10 Sit Ups
8 Up Downs
8 Hanging Knee Raises

• Target time each set: 2:45-3:15
• Time cap each set: 4 minutes

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

2x 1 Minute Calf Pumps
1 Minute Forearm Smash

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.