WOD

Movement Prep/Activation:

7:00 AMRAP
100 M Run
10 Glute Bridges
8 Single Dumbbell Suitcase Deadlifts (each)
8 Walking Lunges
4 Up Downs

Workout Prep:
2 Sets
10ft Single DB Walking Lunges (light-moderate)
4 Burpees over Dumbbell

FREEDOM (RX):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)
(KG conv: 22.5/15)

INDEPENDENCE (Intermediate):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(KG conv: 15/10)

LIBERTY (Beginner):
3 sets
3:00 AMRAP
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs
-rest 2:00 between sets-

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.