1. Movement Prep/Activation
1 Round Through:
10 yd walk on toes
10 yd walk on toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk with arms locked out in the overhead position
10 yd lunge walk with torso twist towards front leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s
2. Workout Prep
1 set:
50m Run (workout pace)
5 Pull-Ups
5 Push-Ups
10 Air Squats
The Amazon Rainforest
Freedom (RX’d)
For Time:
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
Independence
For Time:
800m Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400m Run
15 Pull-Ups
30 Push-Ups
50 Air Squats
200m Run
5 Pull-Ups
10 Push-Ups
25 Air Squats
Liberty
For Time:
500m Row
20 Jumping Pull-Ups
20 Bar Push-Ups
20 Air Squats
400m Row
15 Jumping Pull-Ups
15 Bar Push-Ups
15 Air Squats
300m Row
10 Jumping Pull-Ups
10 Bar Push-Ups
10 Air Squats
- Target time: 18-20 minutes
- Time cap: 30 minutes