1. Movement Prep/Activation

Banded 7s
-into-
7:00 AMRAP
5 Roll and Reach
3 Inchworms
3 Muscle Cleans + Shoulder Press
2 Hang Power Cleans + Push Press
1 Power Clean + Push Jerk
(empty bar)

Freedom (RX’d)
12:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Wall Walks-

Independence
12:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 3 Wall Walks-

Liberty
12:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 4 Inchworms-

• Target Meters: 1900/1650+ (300/250m each set)

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

1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats

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.