1. Movement Prep/Activation

Banded 7s
-into-
10:00 AMRAP
1:00 Machine
30 Single Unders
5 Kip Swings
5 Hanging Knee Raises
3 Inchworms
5 Heel Box Ring Dips (or Push Ups)

Strength
6 rounds alternating between each skill: 30 seconds of work/60 seconds of rest

Level 1: Box Support or Ring Support
Level 2: Box Dips [between boxes]
Level 3: Ring Dips

Freedom (RX’d)
10 Rounds
35 Double Unders
7 Toes to Bar
7 Push us

Independence
10 Rounds
30 Double Unders
5 Toes to Bar
5 Push ups

Liberty
10 Rounds
30 Single Unders
5 Hanging Knee Raises
5 Push Ups

• Target time: 12-14:00
• Time cap: 20:00

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

1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig

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.