For more details, go to The Monthly Challenge Class!

Freedom (RX'd)
Every 4:00 (6 Sets)
15/12 Cal Bike (RX+18/14)
12 Box Jump Overs (24/20) (+15)
9 Burpee to Bar (+12)

Independence
Every 4:00 (6 Sets)
12/10 Cal Bike
10 Box Jump Overs (24/20)
8 Burpee to Bar

Liberty
Every 4:00 (6 Sets)
10/8 Cal Bike
10 Box Step Ups (20)
8 Up Downs

• Target time each set: 2 minutes -2 minutes 15 seconds
• Time cap each set: 3 minutes

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

4x5 Quad Foam Rolling (each leg)
2x 1 Minute Ring Bicep Stretch
1 Minute Calf & Big Toe Stretch

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.