1. Movement Prep/Activation

Crossover Symmetry or Banded 7s
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Ring Rows
5 Bench Press (empty bar)
3-second Dead Hang + Strict Pull Up (Or Jumping Pull Up)

2. Strength
Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

3. Workout Prep
3 sets:
3 Dumbbell Bench Press (build in weight)
2 Strict Pull Ups

Freedom (RX’d)
10:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups

Independence
10:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
4 Strict Pull Ups

Liberty
10:00 AMRAP
10 Dumbbell Bench Press (light)
10 Ring Rows

• Target number of Rounds: 7+ Rounds
• Minimum number of Rounds before scaling: 6 Rounds

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

2x 1 Minute Pec Stretch
2x 1 Minute Ring Bicep 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.