1. Movement Prep/Activation
8:00 AMRAP30-second Single Unders10 Alternating V-Ups5 Inch Worms2. Workout Prep2 sets:10 Double Unders4 V-Ups1 Wall Walk
10 minute EMOMOdd Minute:Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wallIndependence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]Even Minute:Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
Videos:Handstand Shoulder TapsBox Handstand Shoulder TapsPlank Shoulder Taps Ring Push UpPush UpElevated Push Up
Freedom (RX'd)3 Rounds100 Double Unders30 V-Ups5 Wall Walks
Independence3 Rounds75 Double Unders25 V-Ups4 Wall Walks
Liberty3 Rounds100 Single Unders25 Sit Ups5 Inch Worms
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2x 1 Minutes Calf Pumps1 Minute Couch Stretch2x 10 Down DogNote: 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.
Calf PumpsCouch StretchDown Dog