1. Movement Prep/Activation
Every min (6:00)
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
- into -
3 sets
10 Goblet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms

2. Workout Prep
set 1:
2 Rope Pull-Ups (1 each arm)
10 Sec. Ski Erg (workout pace)
5 Back Squats (light)
- rest -
set 2:
1 Half Rope Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (moderate)
- rest -
set 3:
1 Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (workout weight)

Nashville Hot
 

Freedom
Teams of 2
3:00 Amrap
2 Rope Climbs (1 each) or 8 Strict Pull Ups (4 each)
20/16 Calorie Ski or Row (shared)
Max Rep Back Squats (135/95) (one partner works at a time)
-rest 1:00 between sets-
Go until 150 Back Squats are complete (total)

Independence
Teams of 2
3:00 Amrap
2 Rope Climbs (1 each) or 8 Strict Pull Ups (4 each)
16/14 Calorie Ski or Row (shared)
Max Rep Back Squats (95/65) (one partner works at a time)
-rest 1:00 between sets-
Go until 150 Back Squats are complete (total)

Liberty
Teams of 2
3:00 Amrap
20 Jumping Pull Ups (10 each)
16/14 Calorie Ski or Row (shared)
Max Rep Air Squats
-rest 1:00 between sets-

• Go until 150 reps of Air Squats are complete(total)

Targets:

• Target time: 20-22 minutes
• Time cap: 30 minutes

4 Rounds

• 10 Barbell Strict Press @ Moderate weight – maintain control and quality
• 12 Plate Front Raise @ moderate weight – maintain quality
• 10 DB Preacher Curl @ moderate weight – maintain quality
• 10 Standing Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

• 1 min couch stretch (each side)
• 1 min twisted cross (each side)
• 30 sec bicep stretch on wall (each side