Movement Prep/Activation:
7:00 AMRAP
30-second Machine
20-second Plank
10 Sit Ups
10 Dumbbell Deadlifts
8 Step Back Lunges
Workout Prep
1 Controlled Practice Round at workout weight
25ft Walking Lunge
4 Alternating V-Ups
25ft Farmer Carry
4 Alternating V-Ups
25ft Sandbag Carry
FREEDOM (RX)
4 sets
100ft Walking Lunge
20 Alternating V-Ups
100ft Farmer Carry (70s/50s)
20 Alternating V-Ups
100ft Sandbag Carry (100/70) (or Dumbbell Front Rack Carry 70s/50s)
20 Alternating V-Ups
-rest 1:00 between sets-
(Scored by Time each set)
(KG conv: 32.5/22.5 DBs, 45/32.5 Sandbag)
INDEPENDENCE (Intermediate)
4 sets
100ft Walking Lunge
14 Alternating V-Ups
100ft Farmer Carry (50s/35s)
14 Alternating V-Ups
100ft Sandbag Carry (70/50) (or Dumbbell Front Rack Carry 50s/35s)
14 Alternating V-Ups
-rest 1:00 between sets-
(KG conv: 22.5/15 DBs, 32.5/22.5 Sandbag)
LIBERTY (Beginner)
4 sets
50ft Walking Lunge
10 Sit Ups
50ft Farmer Carry (light)
10 Sit Ups
50ft Sandbag Carry (light)(or Dumbbell Front Rack Carry)
10 Sit Ups
-rest 1:00 between sets-
45 Minutes at Zone 2 Pace
4,000m Bike Erg OR 120/100 calorie Air Bike OR 1 mile Run
400ft Dumbbell Famers Carry (2×50/35)