1. Movement Prep/Activation
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
2. Workout Prep
1 set:
2x50ft Shuttle Run
4 Pull Ups
4 V-Ups
-3 Kip Swings
-3 Toes to Bar
-3 Kipping Pull ups
-3 Kip Swings
Freedom (RX’d)
3 sets
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
(Each shuttle run rep is 25 feet down + 25 feet back)
Independence
3 sets:
6:00 AMRAP
3x50ft Shuttle Runs
8 Pull-ups
3x50ft Shuttle Runs
10 V-ups
-Rest 3:00 between sets-
Liberty
3 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Ring Rows
3x50ft Shuttle Runs
15 Sit ups
-Rest 3:00 between sets-
- Target number of rounds each set: 4
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Minutes Dumbbell Tricep Stretch
1 Minute Seated Biceps Stretch
15 Bootstrappers
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.
Fitness: 2 reps each
Scaled: Strength work
-3 Banded Tempo Pull ups (or 5 Tempo Ring Row) 3 sec down
-10 Scap Pull ups