1. Movement Prep/Activation
2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats
-into-
8:00 AMRAP
4 Burpee Box Step Ups
10 Deadbugs
3 Back Squat (Build in weight)
2. Strength
3 sets x 3 Front Squat (85-90%)
-Complete a set every 2:45-
3. Workout Prep
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs
Freedom (RX’d)
4 sets:
30 Wall Balls (20/14)
-1:30 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs (24/20)
-1:30 recovery Air Bike between sets-
Score is for the “working” part of each set and does not include the active recovery time.
Independence
4 sets:
30 Wall Balls (14/10)
-1:30 recovery Air Bike between sets-
-straight into-
4 sets:
15 Burpee Box Jump Overs (20/16)
-1:30 recovery Air Bike between sets-
Liberty
4 sets:
20 Wall Ball Thrusters (light)
-1:30 recovery Air Bike between sets-
-straight into-
4 sets:
10 Up Down Box Step Ups (24/20)
-1:30 recovery Air Bike between sets-
- Target time each set:
Wall Balls: 50-60 seconds
Burpees: 75-90 seconds - Time cap each set:
Wall Balls: 1:15
Burpees: 2 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
1 Minute Couch 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.
Rest 2-3 Min