1. Movement Prep/Activation
3:00 Jump Rope
-into-
3 sets:
10 PVC Pass Throughs
10 Ring Rows
5 Inch Worms
6 Alternating Dumbbell Snatch
10 Alternating V-Ups

2. Workout Prep
With Partner
2 sets:
100m Run (together)
4 Pull Ups (each)
2 Devils Press (each- build in weight)

Party in the USA

Freedom (RX'd)
Teams of 2 (30 minute cap)
5 Rounds
Partner 1: 400m Run
Partner 2:
Amrap
15 Pull-Ups (Or 10 Chest to Bars)
10 Devils Press (50s/35s)
(KG conv: 22.5s/15s)

Independence
Teams of 2
5 Rounds
Partner 1: 400m Run
Partner 2:
Amrap
10 Pull-Ups (Or 8 Chest to Bars)
10 Devils Press (35s/25s)
(KG conv: 15s/10s)

Liberty
Teams of 2
5 Rounds
Partner 1: 300m Run
Partner 2:
Amrap
15 Ring Rows
10 Up Down + Dumbbell Clean and Jerk (light)

• Target number of Rounds: 2.5+ rounds every set
• Minimum number of Rounds before scaling: 2 rounds

Pistols: Week 3 Day 2

10-8-6-4-2 for Quality
Rolling Deck Squats (Beginners complete Knee Together Squats)
Hanging Flutter Kicks on Rig

Alternative Option:
4 sets:
7 Waiter Hold Lateral Box Step Ups (each side)
14 Weighted Hip Thrust

4 Rounds:

• 10 Banded Pushups @ moderate weight RPE 7
• 10 Inverted Skull Crusher @ moderate weight RPE 7
• 10 DB Spider Curls @ moderate weight RPE 7
• 15 Strict Abmat Situps (hands next to head or across chest)
• 15 Pulse Ups
• 10 V-ups
• 30 sec Copenhagen Plank (each side)
• 20 KB Front Rack Marches (each side)

*Rest 3 minutes b/t rounds

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose

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