FREEDOM (RX):
5 sets
1:00 Max Burpees (or Sand Ball Slams (50/30))
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
(KG conv 25/15)
(Score is total reps per round)
INDEPENDENCE:
5 sets
1:00 Max Burpees or Sand Ball Slams (30/20)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
(KG conv 15/10)
(Score is total reps per round)
LIBERTY :
5 sets
1:00 Max Burpees or Wall Ball Slams (20/14)
1:00 Max Single Unders
1:00 Max Crunches
1:00 Rest
(KG conv 9/6)
(Score is total reps per round)
Active Recovery
45 minutes at a steady pace:
800m Run (or 1000m Row)
:30 Side Plank Rotations (each side)
1,600m Bike Erg (or 50/40 calorie Air Bike)
15 GHD Hip Extensions (or Supermans)
Warm-up:
AMRAP6
1 minute machine of choice
5 inchworm push-ups
10 heel toe rocks
15m walking lunge
Strength/Accessory:
Quick skill review of Sled Push followed by
12 minutes to build to a heavy, unbroken 15m Sled Push
Pre-Workout:
2 Rounds:
200m Row
10m Sled Push at workout weight
10 Air Squats
* Start slow and build in pace for round 2
Workout:
Teams of 2
5 sets (each/1:1)
250m Row
25m Sled Push
(Score is time)
* Sled weight: 60-70% of weight found in part 1