1. Movement Prep/Activation
2:00 Jump Rope
-into-
6:00 AMRAP
50m Run
8 Box Step-ups (each side)
4 Box Jumps
5 Kip Swings
5 Hanging Knee Raises

2. Workout Prep
2 sets:
4 Box Jump Overs
4 Toes to Bar
50m Run (build-in pace)

Freedom (RX'd)
10-20-30-40
Box Jump Overs (20)
40-30-20-10
Toes to Bar
*200m Run after each round

Independence
10-15-20-30
Box Jump Overs (20)
30-20-15-10
Toes to Bar
-200m Run after each round

Liberty
10-15-20-25
Box Step up and Overs (20)
25-20-15-10
Hanging Knee Raises
-200m Run after each round

• Target time: 13-15 minutes
• Time cap: 20 minutes

4 Rounds

• 12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
• 10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 8 Bretzel
1 Minute Dorsiflexion