1. Movement Prep/Activation
Crossover Symmetry or Banded 7's-into-8:00 AMRAP45-second Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (empty))5 Inchworm3 Pike Push Ups2. Workout Prep2 sets:2 Handstand Push Ups1 Strict Handstand Push Up5 cal Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (build in weight))
Freedom (RX'd)45 Push-Ups30/24 Calorie Row (Or 80-foot sled pull from standing (135/90 lb))30 Handstand Push Ups30/24 Calorie Row ( Or 80-foot sled pull seated from the platform (135/90 lb))15 Strict Handstand Push Ups(KG conv: 60/40 sled)
IndependenceFor time:30 Push-Ups25/20 Calorie Row20 Pike Push Ups25/20 Calorie Row10 Handstand Push Ups off a Box
LibertyFor time:20 Bar Push-Ups20/16 Calorie Row20 Bar Push Ups20/16 Calorie Row20 Bar Push Ups
3 Rounds10 Strict Pullups @ Moderate weight – maintain control and quality RPE 710 Seated Straight Bar Row @ moderate weight – maintain quality RPE 710 DB Spider Curls @ moderate weight – maintain quality RPE 7-Rest 2 min b/t rounds-
Strict Pull UpSeated Straight Bar Row DB Spider Curls
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)1 Minute Couch Stretch2x 10 Down Dog20 90/90 RotationsNote: 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.
Couch StretchDown Dog90/90 Rotations