1. Movement Prep/Activation

8:00 AMRAP
30-second Row
30-second Jump Rope
10 Banded Pass Throughs
3 Shoulder Press (empty bar – build across sets)
10 Alternating V-Ups

Freedom (RX’d)
4 sets:
20/16 Cal Row
50 Double Unders
15 Dumbbell Bench (50s/35s)

50 Double Unders

20/16 Cal Row
-rest 2:00 between sets-

Independence
4 sets:
16/12 Cal Row
50 Double Unders
15 Dumbbell Bench (35s/25s)

50 Double Unders

16/12 Cal Row
-rest 2:00 between sets-

Liberty
4 sets:
12/10 Calorie Row
50 Single Unders
12 Dumbbell Bench (light)

50 Single Unders

12/10 Cal Row
-rest 2:00 between sets-

• Target time each set: 3:15-3:45

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

2x 1 Minute Calf Pumps
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.