Movement Prep/Activation:
3:00 Machine
-into-
3 Rounds
100m Easy Run
10 Leg Swings (each)
10 Banded Pull Aparts
5 Scap Pull Ups
5 Dynamic Squat Stretches
5 Hand Release Push Ups
5 Ring Rows
Workout Prep:
1 Controlled Round @ 60%
100m Run
2 Strict Pull Ups
3 Push Ups
4 Air Squats
FREEDOM (RX):
800m Run
-into-
10 rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
-into-
800m Run
(Scored by Time)
INDEPENDENCE (Intermediate):
800m Run
-into-
10 rounds
4 Strict Pull Ups
8 Push Ups
12 Air Squats
-into-
800m Run
LIBERTY (Beginner):
400m Run
-into-
10 rounds
3 Ring Rows
6 Push Ups
9 Air Squats
-into-
400m Run
Complete one or both based on time and recovery needs:
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
10 Hanging Leg Raises
1:00 Side Plank (each side)
-rest 1:00-1:30 between sets-