Freedom (RX’d)
Every 2:00 (8 sets)
50 Double Unders
10 Line Facing Burpees
Independence
Every 2:00 (8 sets)
35 Double Unders
10 Line Facing Burpees
Liberty
Every 2:00 (8 sets)
40 Single Unders
10 Up Downs
- Target TIme each set: 1:10-1:20
- Time Cap each set: 1:30
Machine Workout
30 Min at Zone 2 (or RPE3)
-Rest 2 Min-
6 Sets
15 Sec at RPE9-10
5 Sec Gradual Slowing
*Rest 90 seconds between sets.
Warm-up:
AMRAP 10:
200m Jog OR (Sled Push + Sled Pull)
10 Alternating Samson Lunges (reach overhead, open hips)
5 Inchworm Push-ups
10 Air Squats
200m Jog OR (Sled Push + Sled Pull)
*Athletes should partner up with one partner starting on the run and the other on the sled. Sled weight should be light/moderate.
Accessory:
3 Sets:
25m Sled Push
25m Sled Pull
* Alternate sets with a partner. Sled weight should start moderate and increase each set to a heavy load.
Pre-Workout:
100m Run
5 Burpee Broad Jumps
5 DB Thrusters
5 Burpees Over DB
Workout:
For Time:
800m Run
40 Burpee Broad Jumps
600m Run
30 DB Thrusters (35/25)
400m Run
20 Burpee Lateral Over DB
200m Sprint