1. Movement Prep/Activation
8:00 AMRAP
45-second Row
10 Alternating V-Ups
5 Dynamic Squat Stretches
5 Wall Balls
5 Kip Swings
2. Workout Prep
2 sets:
5/4 Calorie Row (at workout pace)
4 Wall Balls
3 Toes to Bar
Freedom (RX’d)
5 Rounds
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar
Independence
5 Rounds
20/15 Calorie Row
16 Wall Balls (14/10)
12 Toes to Bar
Liberty
5 Rounds
15/12 Calorie Row
12 Wall Ball Thrusters (light)
9 Hanging Knee Raises
- Target time: 15-18 min
Strength
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
– rest 1 minute between sets –
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 10 Bootstrappers
10x 5 Second Cobra
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.
Reverse Leg Raises
Bootstrappers
Cobra