1. Movement Prep/Activation

2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
5 Roll and Reach
10 Bird Dogs

Freedom (RX’d)
21-18-15-12
Calorie Air Bike
Deadlifts (95/65)
Hang Power Cleans
Shoulder to Overhead
(Women’s Calories: 16-14-12-10-8-6)

Independence
18-15-12-9
Calorie Air Bike
Deadlifts (95/65)
Hang Power Cleans

Shoulder to Overhead
(Womens Calories: 15-12-9-7-5-3)

Liberty
14-12-10-8
Calorie Air Bike
Dumbbell Deadlifts (light)
Dumbbell Hang Power Cleans (light)
Dumbbell Shoulder to Overhead (light)
(Womens Calories: 12-10-8-6-4-2)

• Target time: Sub 15 Min

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

20x Shoo the Cat
20x 90/90 Rotations
2x 10 Shoulder Extension Bridges
4x 5 Quad Foam Rolling (each leg)

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.