Freedom (RX’d)
5 Rounds
15 Burpee to Ring OR Burpee to Bar (6in above reach)
15 Toes to Ring OR Toes to Bar
Independence
5 Rounds
12 Burpee to Ring OR Burpee to Bar (6in above reach)
12 Toes to Ring OR Toes to Bar
Liberty
5 Rounds
10 Up Down to Bar
15 Hanging Knee Raises
- Target TIme: 10:00-12:00
- Time Cap: 14:00
Recovery Machine Workout
3x (1 Min at RPE8, 1 Min at RPE1-2)
-Rest 2 Min-
3x (1 Min at RPE8, 1 Min at RPE1-2)
-Rest 2 Min-
3x (1 Min at RPE8, 1 Min at RPE1-2)
-Rest 2 Min-
3x (1 Min at RPE8, 1 Min at RPE1-2)
Warm-up:
AMRAP8
10 Cal Ski or Row (alternate rounds)
10 Alternating Lunges
5 Inchworms + Push-Up
10 Band Pull-Aparts
15 second Hang from Pull-up Bar
5 Broad Jumps
Accessory: Sandbag Lunge Prep + Grip/Core Work
Every 2:30 x 4 sets:
20m Sandbag Front Rack Walking Lunges
10 Sandbag Cleans
20-sec Heavy Sandbag Hold or Bear Hug Carry (static or walking)
Pre-Workout:
10 cal Ski or Row
10m Burpee Broad Jumps
Workout:
Buy In: 1000m Ski
Then 4 rounds of:
20m Sandbag Lunges
20m Burpee Broad Jumps
Buy out: 1000m Row