1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Roll and Reach
10 Dynamic Squat Streches
10 Half Kneeling Single Arm Dumbbell Press (each)
5 Inchworms
5 Ring Rows
20 Single Unders
2. Workout Prep
2 sets (each-with partner)
100m Row
10 Double Unders
2 Burpee Pull Ups
5 Dumbbell Thrusters (build in weight)
Freedom (RX’d)
Teams of 2
2000/1750m Row
150 Double Unders
25 Burpee Pull Ups
75 Dumbbell Thrusters (50s/35s)
25 Burpee Pull Ups
150 Double Unders
2000/1750m Row
(KG conv: 22.5/15)
Independence
Teams of 2
2000/1750m Row
120 Double Unders
20 Burpee Pull Ups
75 Dumbbell Thrusters (35s/25s)
20 Burpee Pull Ups
120 Double Unders
2000/1750m Row
(KG conv: 15/10)
Liberty
Teams of 2
1500/1200m Row
150 Single Unders
25 Up Downs + Jumping Pull Up
60 Dumbbell Thrusters (light)
25 Up Downs + Jumping Pull Up
150 Single Unders
1500/1200m Row
- Target time: 27-30 minutes
- Time cap: 36 minutes
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 3 min b/t rounds-
Elevated Toe Double DB Romanian Deadlift
Lying DB Hamstring Curl
Standing Barbell Calf Raise