1. Movement Prep/Activation and Increasing Heart Rate*
3 Rounds (each)
Partner Rowling
(Max 5 synchro burpee penalty)
5 min AMRAP
30 sec single unders
5 GHD’s to parallel
3 Up Downs + Jumping Pull up

2. Workout Prep
2 sets:
10 Double Unders
5 GHD’s
2 Burpee Pull-ups

"California Roll"

Freedom (RX'd)
3 Sets
50 Double Unders
15 GHD Sit Ups (Or 15 V-Ups)
10 Burpee Pull Ups
15 GHD Sit Ups (Or 15 V-Ups)
50 Double Unders
-Rest 1:1 between sets-

Independence
3 Sets
35 Double Unders
12 GHD Sit Ups + 6in riser
8 Burpee Pull-ups
12 GHD Sit Ups + 6in riser
35 Double Unders
Rest 1:1 between sets

Liberty
3 Sets
50 Single Unders
15 Sit Ups
8 Up Downs + Jumping Pull-up
15 Sit Ups
50 Single Unders
Rest 1:1 between sets

Target time each set: 3:15-3:45
Time cap each set: 4:30

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)