Freedom (RX’d)
30-25-20-15-10-5
Kettlebell Swings (53/35)
50ft Walking Lunge
(KG conv: KB 22.5/15)
Independence
30-25-20-15-10-5
Kettlebell Swings (35/26)
50ft Walking Lunge
(KG conv: KB 16/12)
Liberty
21-18-15-12-9-6
Russian Kettlebell Swings (light)
25ft Walking Lunge
- Target time: 8-10 minutes
- Time cap: 15 minutes
Recovery Workout
45 minutes at a steady pace:
800m Run (or 1000m Row or Ski)
30 Sec Wall Facing Plate Step Up
1,600m Bike Erg or 120/100 calorie Air Bike
30 Sec Side Plank (each side)
Scaled options:
- Box Handstand Plate Up Downs The scaled option in this video.
- Plank Plate Up/Down: hold a plank on hands with a plate on the floor between your hands. Walk your hands onto the plate, then back down.
Warm-up:
3 minute row, bike, or run
-Then-
2 rounds:
10 glute bridges
5 inchworm push-ups
10 alternating lunges
15m light sled push
-Then-
2 rounds:
15m sled push (build sled weight towards workout weight)
150m row (build in pace)
Workout:
Teams of 2:
6 sets (each, 1:1)
50m Sled Push
500m Row
Prescribed Sled Weights:
Females: 3 × 45# plates (3 × 20 kg)
Males: 4 × 45# plates (4 × 20 kg)