FREEDOM (RX):
4 rounds
60 Double Unders
10 Burpee Box Get Overs (30/24)
INDEPENDENCE
4 rounds
50 Double Unders
10 Burpee Box Get Overs (24/20)
LIBERTY
4 rounds
60 Single Unders
8 Up Downs + Box Step Ups (24/20)
Active Recovery
45 Minutes at a Zone 2 Pace:
2,000m Row
50ft Single Arm Overhead Carry (per arm, 50/35)
1,000m Ski
30 Sec GHD Hollow Hold or Superman Hold
30 Sec Sorenson Hold
Warm-up:
AMRAP8
1 minute cardio of choice
10 Alternating Lunges
10 Banded Good Mornings
10 Glute Bridges (pause at top)
10 Plank Shoulder Taps
10 DB Deadlifts (light, focus on hinge and control)
Strength/Accessory:
3 Rounds:
10 Tempo Double Dumbbell RDLs (3 seconds down)
20 Farmer Carry Steps
15 Calf Raises
This is a grip burner. The goal is to not put the dumbbells down until the round is complete. Rotate rounds with a partner.
Pre-Workout:
100m Run
5 Burpee Broad Jumps
5 calorie Ski
Workout:
5 sets
2:00 AMRAP
200m Run
10m Burpee Broad Jumps
Max Calorie Ski in remaining time
-Rest 2:00 between sets-
(Scored by calories for each set)