1. Movement Prep/Activation
8:00 AMRAP
15 Glute Bridges
10 Banded Good Mornings
6 Box Step Ups (building)
10 V-Ups

2. Workout Prep
2 sets:
2 Single Dumbbell Box Step Ups
3 GHDs

Freedom (RX’d)
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (50/35) (24/20)
10 GHDs (Or Stick Sit Ups)
(KG conv: 22.5/15 DB)

Independence
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (35/25) (20/16)
8 GHDs + 6in Riser (Or Stick Sit Ups)
(KG conv: 15/10 DB)

Liberty
12:00 AMRAP
4-8-12-16-20. . .
Box Step Ups (unweighted) (20/16)
10 Sit Ups

• Target Round: Through the round of 20 step ups
• Minimum Round before scaling: Into the round of 16 step ups

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

1 Minute Couch Stretch
4x 5 Quad Foam Rolling (each leg)
1 Minute Dorsiflexion Matrix

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.