1. Movement Prep/Activation

Hip Halo + Banded 7s
-into-
10:00 AMRAP
5 Inchworms
5 Kip Swings
5 Single Arm Ring Rows (each)
3 Muscle Snatch (empty bar)
3 Snatch Push Press + 3 Overhead Squats (empty bar)
2x50ft Shuttle Run

2. Workout Prep
2 sets:
1 Bar Muscle Up
3 Overhead Squats (Build in weight)
1x50ft Shuttle Run

Freedom (RX’d)
4 Sets (Every 5:00)
5 Bar Muscle Ups
10 Overhead Squats (95/65)
200m Run
10 Overhead Squats (95/65)
5 Bar Muscle Ups

Independence
4 Sets (Every 5:00)
8 Chest to Bar Pull Ups
10 Overhead Squats (75/55)
150m Run
10 Overhead Squats (75/55)
8 Chest to Bar Pull Ups

Liberty
4 Sets (Every 5:00)
5 Jumping Pull Ups
10 Dumbbell Front Squats (light)
100m Run
10 Dumbbell Front Squats (light)
5 Jumping Pull Ups

• Target time each set: 3-3:45
• Time cap each set: 4:00

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

15x Bootstrappers
1 Minute Barbell Forearm Stretch
2x 8 Bretzel

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.