1. Movement Prep/Activation and Increasing Heart Rate*
8 min amrap:
30 sec bike (:10 easy, :10 mod, :10 fast)
5 Double Dumbbell Cleans (practice finding rack position for front rack lunge)
5 Dumbbell step back lunges (each leg) (1 DB)
5 Bench Press (empty bar - slow and controlled)

Bench Press:
3 Tempo Bench Press x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion

* Rest as needed between sets *

Max Height Box Jump

Max Height Box Jump

"Roman Candle"

Freedom (RX'd)
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Bike
(Women’s Calories: 4-8-12-16-20…)

Independence
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (35s/25s)
5-10-15-20-25 ….
Calorie Bike

Liberty
12 min AMRAP
50’ Dumbbell Front Rack Walking Lunge (light)
3-6-9-12-15 ….
Calorie Bike

Target round: Round of 100’ lunge
Minimum round before scaling: 75’ lunge

1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side - focus on calf stretch)