1. Movement Prep/Activation

Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)

Freedom (RX’d)
Every 7:00 (3 sets)
400m Run
-into-
3 rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Independence
No Change to Workout

Liberty
Every 7:00 (3 sets)
200m Run
-into-
3 rounds
6 Ring Rows
8 Bar Push Ups
10 Air Squats

• Target time each set: 4:45-5:45 min
• Time cap each set: 6:15

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

1 Minute Ring Lat Stretch
2x 1 Minute Pec Stretch
1 Minute Posterior Hip 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.