1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
2 Zombie Rope Climbs
10-second Handstand Hold
5 Pike Push Ups
100m Jog
2. Workout Prep
2 sets (with team, follow the leader style):
1 Rope Climb (or 3 Strict Pull Ups)
3 Handstand Push Ups
100m Run (build in pace)
10ft Handstand Walk (or 2 wall walks)
Freedom (RX’d)
Teams of 3
20 Rope Climbs (Or 60 Strict Pull Ups)*
100 Handstand push-ups*
1600m Run (together)
100ft Handstand Walk (each) (Or 8 Wall Walks (each))
*For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.
Independence
Teams of 3
15 Rope Climbs (Or 45 Strict Pull Ups)
75 Handstand push-ups
1200m Run (together)
50ft Handstand Walk (each) (Or 4 Wall Walks (each))
For the rope climbs/pull-ups and handstand push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.
Liberty
Teams of 3
20 Zombie rope climbs
100 Push-ups
800m Run (together)
100ft Bear Crawl (each)
For the rope climbs/pull-ups and push-ups, share the reps any way. Non-working athletes must hold plank (elbows) while work is done.
Target time: 20-22 minutes
Time cap: 30 minutes