Freedom (RX’d)
4 Rounds
20/16 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)
(KG conv: 22.5/15)
Independence
4 Rounds
16/13 Calorie Ski (or Row)
15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)
(KG conv: 15/10)
Liberty
4 Rounds
12/10 Calorie Ski (or Row)
10 Single Arm Push Press (light) (each side)
- Target Time: 8:00-10:00
- Time Cap: 15:00
Recovery Workout
60 Min (Zone 2 Pace)
Buy In: 4,000-5,000m Run
AMRAP in remaining time:
1,000m Row
100ft Dual Kettlebell Overhead Carry (2×35/26)
2,000m Bike Erg (or 60/48 cal Air Bike)
30 Sec Supinated Passive Hang
Warm-up:
2 Rounds
200m Jog or Row (switch in second round)
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Ring Rows
Skill: Take 10 minutes to review Sled Pull form and build up to workout weight
Pre-Workout:
200m Row
6 Wall Balls
200m Run
6 Burpee to Plate
(Gradually increase intensity to workout pace)
Workout:
Teams of 2
Partner 1 performs a 400m Run while Partner 2 accumulates Wall Balls
Switch
Repeat for 2 rounds
(10 minute cap)
At 12:00
Partner 1 performs a 500m Row while Partner 2 accumulates Burpee to Plate
Switch
Repeat for 2 rounds
(22:00 cap)
At 24:00
Partner 1 performs a 400m Run while Partner 2 accumulates Sled Push
Switch
Repeat for 2 Rounds
Score: Total reps of the second movement (Wall Balls + Burpees + Sled Push). For the sled push, every 20m = 1 rep.