1. Movement Prep/Activation

8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
3 Deadlifts (empty bar – build across sets)
5 Low Box Jumps

Freedom (RX’d)
50 V-Ups
30 Lunges
50 Tuck Ups
30 Lunges
50 Abmat Sit Ups

Independence
40 V-Ups
30 Lunges
40 Tuck Ups
30 Lunges
40 Abmat Sit Ups

Liberty
25 Abmat Sit Ups
20 Lunges
25 Abmat Sit Up
20 Lunges
25 Abmat Sit Ups

• Target time: sub 10:00

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

1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
1 Minute Couch 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.