Movement Prep/Activation:
3 sets:
Run 100 Meters
10 leg swings(both legs)
10 air squats
10 push ups
30 second knee plank
Workout Prep:
1 Controlled Round @ 60%
100m Run
3 Pull Ups
4 Push Ups
5 Air Squats
FREEDOM (RX):
5 sets
5:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
(Scored by Reps each set)
INDEPENDENCE (Intermediate):
5 sets
5:00 AMRAP
400m Run
Max Rounds
8 Pull Ups
16 Push Up
24 Air Squats
-rest 2:00 between sets-
LIBERTY (Beginner):
5 sets
5:00 AMRAP
200m Run
Max Rounds
10 Ring Rows
15 Floor Plate Press
20 Air Squats
-rest 2:00 between sets-
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.
3 sets
15 Strict Abmat Sit Ups (hands next to head or across chest)
15 Pulse Ups
10 V-ups
-rest 2:00 between sets-