1. Movement Prep/Activation
6:00 AMRAP
30-second Bike
3 Inchworms
5 Dynamic Squat Stretches
5 Russian Kettlebell Swings
5 Pike Push Ups

Freedom (RX’d)
Every 1:00 (25:00)
Min 1: 15 Wall Balls (20/14)
Min 2: 12/10 Calorie Air Bike
Min 3: 50 Double Unders
Min 4: 15 Kettlebell Swings (53/35)
Min 5: Rest

Independence
Every 1:00 (25:00)
Min 1: 15 Wall Balls (14/10)
Min 2: 10/8 Calorie Air Bike
Min 3: 35 Double Unders
Min 4: 15 Kettlebell Swings (35/26)
Min 5: Rest

Liberty
Every 1:00 (25:00)
Min 1: 10 Wall Ball Thrusters (light)
Min 2: 8/7 Calorie Air Bike
Min 3: 35 Single Unders
Min 4: 10 Russian Kettlebell Swings (light)
Min 5: Rest

• Target time each set: 30-40 seconds
• Time cap each set: 50-seconds

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

1 Minute Calf Foam Rolling
1 Minute Couch Stretch
1 Minute Cat Cow

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.