1. Movement Prep/Activation

Banded 7s
into
8:00 AMRAP
30 seconds Jump Rope
5 Half Kneeling Single Arm Dumbbell Press (each)
10 Walking Lunge Steps
1 Zombie Rope Climb (Or 8 Ring Rows)

2. Workout Prep
2 sets:
10 Double Unders
3 Single Arm Dumbbell Push Press (each, build in weight)
1 Rope Climb (half-way)

Freedom (RX’d)
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (50/35)
5-4-3-2-1
Rope Climbs

Independence
40-30-20-10-5
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (35/25)
3-2-1-1-1
Rope Climbs

Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (light)
5-4-3-2-1
Zombie Pulls

• Target time: 12:00-14:00
• Time cap: 18:00

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

1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch

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.