Movement Prep/Activation:
3 Rounds
30-sec Easy Jump Rope
10 Air Squats
5 Hand Release Push Ups
4 Step Up and Overs
Workout Prep:
1 Round
10 Double Unders
2 Burpee Box Get Overs (easy pace)
FREEDOM (RX):
4 rounds
60 Double Unders
10 Burpee Box Get Overs (30/24)
INDEPENDENCE (Intermediate):
4 rounds
50 Double Unders
10 Burpee Box Get Overs (24/20)
LIBERTY (Beginner):
4 rounds
60 Single Unders
8 Up Downs + Box Step Ups (24/20)
45 Minute Cardio of choice (Run, Row, Bike, or Ski)
*Mixed in as you see fit:
6-8 x 30 second higher effort bouts.
**Zone 2 pace in remaining times.
Warm-up:
AMRAP6
1 minute easy cardio (row, jog, bike, or ski)
10 Air Squats (2-sec pause in bottom)
5 Inchworm Push-ups
10 Alternating Reverse Lunges
10 Glute Bridges
10 DB Thrusters (light, smooth tempo)
Skill: Quick review/practice of Burpee Broad Jump efficiency
Workout:
5 Rounds
3:00 AMRAP
300m Run OR 350m Row
15m Burpee Broad Jumps
Max Double DB Thrusters (2×35/25) in remaining time
Rest 2:00 between rounds
(Score is Thruster reps per round)
(KG conv: 15/10 DBs)