Freedom (RX’d)
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)
Minute 2: 10 Strict Pull-ups
Minute 3: 10 Deficit Push Ups (4″/2″)
(KG conv: DB 2×22.5/15)

Independence
Every minute (15:00)
5 sets
Minute 1: 10 Dumbbell Step Back Lunges (2×35/25)
Minute 2: 8 Strict Pull ups
Minute 3: 8 Deficit Push Ups (2”/1″)
(KG conv: DB 2×15/10)

Liberty
Every minute (15:00)
5 sets
Minute 1: 10 SIngle Dumbbell Step Back Lunges (light)
Minute 2: 10 Ring Rows
Minute 3: 10 Bar Push Ups

• Target time each set: 25-35 seconds
• Time cap each set: 50 seconds

45 Minute Fartlek Run, Bike, Ski, or Row (your choice).

This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace.