1. Movement Prep/Activation2 sets10 Dynamic Squat Stretches 10 Cossack Squats-into-8:00 AMRAP30-second Row5 Back Squats (build across sets)10 Calf Raises3 Up-Downs + Bar Step Over2. StrengthBuild up to a Heavy Back Squat10-12 minutes3. Workout Prep2 sets:5/4 Calorie Row5 Thrusters (build in weight)2 Bar Facing Burpees
Build up to a Heavy Back Squat10-12 minutes
Freedom (RX'd)6 Rounds10 Thrusters (95/65)12/10 Calorie Row10 Bar Facing Burpees12/10 Calorie Row(KG conv: 42.5/30 Thrusters)
Independence6 Rounds10 Thrusters (75/55)10/8 Calorie Row10 Bar Facing Burpees10/8 Calorie Row(KG conv: 35/25 Thrusters)
Liberty6 Rounds8 Dumbbell Thrusters (light)8/7 Calorie Row8 Up Downs8/7 Calorie Row
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)2 Min Bench Stretch Thoracic Spine2x 10 Foam Roll On Wall1 Min Foot Smash