Movement Prep/Activation:
8:00 AMRAP
30-second Machine
5 Scap Pull Ups
10 Ring Rows
3 Worlds Greatest Stretch (each side)
5 PVC Front Squats
4 Up Downs
Workout Prep:
2 controlled sets
2 Front Squats @ workout weight
2 Bar Facing Burpees
Level 1:
7 min EMOM:
10-12 Ring Rows
Level 2:
9min EMOM:
8-10 Feet Elevated Ring Rows
Level 3:
9min AMRAP:
3-5 Strict Pull Ups
FREEDOM (RX):
15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
(Score by Time)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate):
15-12-9-6-3
Front Squats (95/65)
Bar Facing Burpees
(KG conv: 42.5/30)
LIBERTY (Beginner):
15-12-9-6-3
Dumbbell Front Squats (light)
Up Downs
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.