1. Movement Prep/Activation

Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull

Freedom (RX’d)
3 Rounds
400m Run
15 Strict Pull-ups

Independence
3 Rounds
400m Run
10 Strict Pull-ups

Liberty
3 Rounds
400m Run
15 Ring Rows

• Target time: 8-12 Min

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

4x 5 Quad Foam Rolling (each leg)
2x 10 Down Dog
20x Scorpion Kicks (each side)

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.