1. Movement Prep/Activation

Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Pike Push Ups

Freedom (RX’d)
2:00 AMRAP (5 sets)
50 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-

Independence
2:00 AMRAP (5 sets)
35 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-

Liberty
2:00 AMRAP (5 sets)
30 Single Unders
5 Up Downs
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-

• Target number of Calories per set: 15/12+
• Minimum number of Calories before scaling per set: 10/8

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

1 Minute Band Biceps Stretch
10x 5 Second Cobra
4x 5 Quad Foam Rolling (each leg)

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.