1. Movement Prep/Activation

3:00 Machine
-into-
10:00 AMRAP
10 Deadbugs
10 Downward Dogs to Upward Dog
10 Walking Lunge Steps
10 Single Arm Ring Rows

2. Workout Prep
3 sets:
4 Synchro V-Ups
100m Row
10ft Dumbbell Walking Lunge (build in weight)

Freedom (RX’d)
Teams of 2
50 Synchro V-Ups
-into-
5 Rounds
Partner 1:
300/250m Row
Partner 2:
50ft Dumbbell Walking Lunge (2×50/35)
*Switch when both are completed
-into-
50 Synchro V-Ups

Independence
Teams of 2
40 Synchro V-Ups
-into-
5 Rounds
Partner 1:
250/225m Row
Partner 2:
50ft Dumbbell Walking Lunge (2×35/25)
-Switch when both are completed
-into-
40 Synchro V-Ups

Liberty
Teams of 2
30 Synchro Sit Ups
-into-
5 Rounds
Partner 1:
200/175m Row
Partner 2:
50ft Single Dumbbell Walking Lunge (light)
-Switch when both are completed
-into-
30 Synchro Sit Ups

• Target time: 18:00-20:00
• Time cap: 25:00