Every Minute (10:00)5 Power Clean and Push Jerks (+25lbs total from Wk1)- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Freedom (RX'd)Run 800m-into-5 Rounds5 Strict Pull Ups15 Air Squats-into-Run 800m
IndependenceNo Change to Workout
LibertyRun 400m-into-5 Rounds5 Jumping Pull Ups10 Air Squats-into-Run 400m
Affiliate CompeteRun 1000m-into-5 Rounds5 Strict Pull Ups15 Air Squats-into-Run 1000m
1 min foot smash w/ lacrosse ball (each side)1 min calf stretch against wall (each side)1 min foam roll upper back
Splits Machine