1. Movement Prep/Activation

Crossover Symmetry or Banded 7's
-into-
8:00 AMRAP
45-second Row
5 Inchworm
3 Pike Push Ups

2. Workout Prep
2 sets:
2 Handstand Push Ups
1 Strict Handstand Push Up
5 cal Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (build in weight))

Freedom (RX'd)
45 Push-Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups

Independence
For time:
30 Push-Ups
25/20 Calorie Row
20 Pike Push Ups
25/20 Calorie Row
10 Handstand Push Ups off a Box

Liberty
For time:
20 Bar Push-Ups
20/16 Calorie Row
20 Bar Push Ups
20/16 Calorie Row
20 Bar Push Ups

• Target time: 10-12 minutes
• Time cap: 15 minutes

3 Rounds

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

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

1 Minute Couch Stretch
2x 10 Down Dog
20 90/90 Rotations

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.