Movement Prep/Activation:
5:00 AMRAP
100m Easy Jog
5 Ring Rows
5 Scap Pull Ups
10-second Hollow Hang
Workout Prep:
2 Sets
60m Run building to pace
2 Strict Pull Ups
FREEDOM (RX):
Every 1:00 (10:00)
100m Run
5 Strict Pull Ups
(Scored by Time each set)
INDEPENDENCE (Intermediate):
Every 1:00 (10:00)
100m Run
3 Strict Pull Ups
LIBERTY (Beginner):
Every 1:00 (10:00)
50m Run
6 Ring Rows
45 Minutes at Zone 2 Pace
3000m Bike Erg OR 1200m Run OR 90/72 calorie Air Bike
2000m Row
1000m Ski OR 60/48 calorie Air Bike
If possible, try to do 3 different cardio choices using whatever options are available to you.
Warm-up:
2 Rounds:
1 minute Run, Row, or Ski
10 Air Squats
10 Lunges
5 Inchworm Push Ups
10 PVC Good Mornings
– Into-
2 Rounds:
2 Burpeee Box Jump Overs
4 Alternating DB Hang Snatches
4 Wall Balls
(Build to workout weight)
Skill: Discuss and practice quick transitions between partners at stations.
Workout:
Teams of 2
100 Burpee Box Jump Overs (24/20)
100 Calorie Ski or Row
100 Alternating Dumbbell Snatches (50/35)
100 Wall Balls (20/14)
1000m Run (together)
(Scored by Time)
(KG conv: 22.5/15 DB, 9/6 WB)
* Partition any way and perform in any order. All work is shared, except for the run. Time cap 30 minutes.