WOD

Movement Prep/Activation:
3:00 Continuous Flow
200m Run →
6 Alternating Step-Back Lunges →
6 Scap Pull-Ups →
8 Hollow Rocks
-Then immediately:
2 Rounds (build)
4 Pull-Ups
6 Push-Ups
8 Air Squats
(Second round slightly faster, no stopping)
-Then into barbell:
2 sets
5 Back Squats (empty bar → light load)

Workout Prep:
2 Sets
100m Run
3 Pull-Ups
5 Push-Ups
7 Air Squats
-Build to workout pace

FREEDOM (RX):
10 Rounds
200m run
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
(Score by Time)

INDEPENDENCE (Intermediate):
10 Rounds
200m run
2 rounds of “Cindy”
4 Pull Ups
8 Push Ups
12 Air Squat

LIBERTY (Beginner):
10 Rounds
100m run
2 rounds of “Cindy”
5 Ring Rows
7 Floor Plate Press
9 Air Squats

3-5 minutes of easy cardio
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.

2-3 sets
25 Kettlebell Side Bends (each side) @ RPE 7/10
30 V-Ups
-rest 1:00-1:30 between sets-