1. Movement Prep/Activation
8:00 AMRAP
30-second Single Unders
10 Alternating V-Ups
5 Inch Worms
2. Workout Prep
2 sets:
10 Double Unders
4 V-Ups
1 Wall Walk
10 minute EMOM
Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] – belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]
Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
Freedom (RX’d)
3 Rounds
100 Double Unders
30 V-Ups
5 Wall Walks
Independence
3 Rounds
75 Double Unders
25 V-Ups
4 Wall Walks
Liberty
3 Rounds
100 Single Unders
25 Sit Ups
5 Inch Worms
- Target time: 11-13 minutes
- Time cap: 16 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minutes Calf Pumps
1 Minute Couch Stretch
2x 10 Down Dog
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.
Videos:
Handstand Shoulder Taps
Box Handstand Shoulder Taps
Plank Shoulder Taps
Ring Push Up
Push Up
Elevated Push Up