This Land is Your Land

Freedom (RX'd)
500/400m Row
30 GHD's (or 30 Stick Sit Ups)
30 Box Jump Overs (20/16)
20 GHD's (or 20 Stick Sit Ups)
20 Box Jump Overs (24/20)
10 GHD's (or 10 Stick Sit Ups)
10 Box Jump Overs (30/24)
500/400m Row

Independence
400/325m Row
25 GHD's +6in Riser (or 30 Stick Sit Ups)
25 Box Jump Overs (20/16)
15 GHD's + 6in Riser (or 20 Stick Sit Ups)
15 Box Jump Overs (24/20)
10 GHD's + 6in Riser (or 10 Stick Sit Ups)
10 Box Jump Overs (30/24)
400/325m Row

Liberty
300/250m Row
30 Sit Ups
30 Box Step Ups (20/16)
20 Sit Ups
20 Box Step Ups (24/20)
10 Sit Ups
10 Box Step Ups (24/20)
300/250m Row

• Target Time: 10-12 minutes
• Time Cap: 15 minutes

Bike Erg Interval

1 Min at RPE7 (or 90-95 RPM)
2 Min at RPE3
4 Min at RPE7 (or 85-90 RPM)
3 Min at RPE3 (or 75 RPM)
2x (7 Min at RPE5 (or 80-85 RPM), 3 Min at RPE7 (or 90-95 RPM)

-Rest 3 Min-

2x (7 Min at RPE5 (or 80-85 RPM), 3 Min at RPE7 (or 90-95 RPM)
Total: 53 Min

Note: this workout can also be done on an Assault or Echo Bike as needed.