1. Movement Prep/Activation
3:00 Machine
-into-
25ft Sled Push (empty) (Or 25ft Walking Lunge)
10 Dumbbell Deadlifts (light)
25ft Double Dumbbell Front Rack Carry (light)
2. Workout Prep
Take this time to set up lanes, adjust weights, and work through pacing.
Freedom (RX’d)
Teams of 2 (1:1)
5 Sets (each):
50ft Single DBFront Rack Walking Lunge (70/50)
100ft Dumbbell Farmer Carry (2×70/50)
100ft Sandbag Carry (150/100) (Bear hug)
*Every 4 Min Starting at 0:00, 800m C2 Bike
Independence
Teams of 2 (1:1)
5 Sets (each):
50ft Single DBFront Rack Walking Lunge (50/35)
100ft Dumbbell Farmer Carry (2×50/35)
100ft Sandbag Carry (100/70) (Bear hug)
*Every 4 Min Starting at 0:00, 800m C2 Bike
Liberty
Teams of 2 (1:1)
5 Sets (each):
50ft Single DB Front Rack Walking Lunge (light)
100ft Dumbbell Farmer Carry (2×35/25)
100ft DB front rack Carry (35/25)
*Every 4 Min Starting at 0:00, 800m C2 Bike