1. Movement Prep/Activation and Increasing Heart Rate3 Rounds30 sec Row30 sec Bike30 sec Ski5 Down Dog/Seal Pose Transition2. Workout Prep20 seconds on each machine at workout pace.
Freedom (RX'd)7:00 Max Distance Row-1:00 rest-7:00 Max Distance Bike Erg-1:00 rest-7:00 Max Distance Ski Erg
IndependenceNo Change to Workout
Liberty5:00 Max Distance Row1:00 rest5:00 Max Distance Bike Erg1:00 rest5:00 Max Distance Ski Erg
Target Distance each set:Row: 1800/1500m+Bike: 3500/3000m+Ski: 1700/1400m+
Minimum Distance before scaling:Row: 1500/1300mBike: 3000/2700mSki: 1500/1300m
Every minute (10:00)1 Hang Power Snatch (Build up in weight as form allows)
1 min Calf Smash (each)1 min Foam roll Hamstrings1 min Barbell quad smash (each side)