1. Movement Prep/Activation
10:00 AMRAP
1:00 Air Bike (:30 easy, :20 mod, :10 hard)
5 Dynamic Squat Stretches
3 Inchworms
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)

Freedom (RX’d)
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (95/65)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (95/65)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike

Independence
25/20 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (75/55)
3 Wall Walks
-into-
25/20 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (75/55)
10 Bar Facing Burpees
-into-
25/20 Calorie Air Bike

Liberty
20/16 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Power Cleans (light)
3 Inchworms
-into-
20/16 Calorie Air Bike
-into-
3 Rounds
10 Dumbbell Thrusters (light)
10 Up Downs
-into-
20/16 Calorie Air Bike

• Target time: 16-18:00

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

1 Minute Barbell Forearm Stretch
1 Minute Posterior Shoulder Smash
15x Bootstrappers
10x 5 Seconds Cobra

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.