1. Movement Prep/Activation and Increasing Heart RateHinshaw Warm Up (12-15 minutes)2. Workout Prep3 sets:50 yd down and back3 Front Squats (empty bar)3 Push Press (empty bar)3 Thrusters (empty bar)3 Up-Downs + Box Step Up (each side)
Freedom (RX'd)1000m Run75 Thrusters (45/35)25 Burpee Box Jump Overs (24/20)(KG conv: 20/15)
Independence1000m Run75 Thrusters (35/25)25 Burpee Box Jump Overs (20/16)(KG conv: 15/11) Liberty800m Run50 Wall Ball Thrusters (light)25 Up Down + Box Step Up (20/16)
Target time: 12-14 minutesTime cap: 18 minutes
Pratice Ring Muscle Ups- 10 - 12 minutes-
1 min foot smash w/ lacrosse ball (each side)1 min Couch Stretch (each side)1 min Trap Smash (each side)
Mayhem Ready: Splits Machine