FREEDOM (RX):
200 Single Unders
100 Air Squats
200 Single Unders
100 Walking Lunge Steps
200 Single Unders
(Score is Time)
INDEPENDENCE
For Time:
150 Single Unders
80 Air Squats
150 Single Unders
80 Walking Lunge Steps
150 Single Unders
LIBERTY
For Time:
100 Single Unders
60 Air Squats (to box if needed)
100 Single Unders
60 Walking or Reverse Lunge Steps (assisted as needed)
100 Single Unders
Active Recovery
45 Minute Fartlek Row
*Mixed in as you see fit:
6-8 sets of 30 second higher effort bouts.
**Zone 2 pace in remaining times.
Warm-up:
2 minute machine of choice (or run)
-Then-
2 Rounds:
10 Walking Lunges
10 Air Squats
10 Ring Rows
5 Inchworm Push-ups
10 Hip Bridges (pause 1 sec at top)
Strength/Accessory:
15 minutes to build to a heavy, unbroken 15m Sled Pull
Pre-Workout:
2 Rounds:
6 calorie Ski
6 Sandbag Lunges
3 Burpees Over Sandbag
* Start lighter and build to workout weight and pace
Workout:
Teams of 2
5 rounds each (1:1)
12 Calorie Ski
12 Sandbag Lunges
12 Lateral Burpees Over Sandbag
Partner one completes a full round, then rests while partner 2 goes.