**1. Movement Prep/Activation and Increasing Heart Rate**2:00 Machine:3 sets10 Alternating Box Step Ups30sec. Knee Plank3 Inch Worms **2. Workout Prep**Get athletes set up relatively quickly and let's light this candle.
RX1000 Box Step Ups (20in)Use 45/35lb vest/ruck backpack if available (KG 20/15)
Independence:1000 Box Step Ups (20in)Use 35/25lb vest/ruck backpack if available (KG 15/10)
Liberty:For Time:500 Box Step Ups (16in)Use 20/14lb vest/ruck backpack if available (KG 9/6) No target Target Time today. Try and stay moving for the whole workout
Time cap: This is up to you and your space/equipment available. If you have the means then allow athletes to finish or get as far as they can within the hour class.
Freedom (RX'd)50 Burpees400 Meter Run100 Push-Ups400 Meter Run150 Walking Lunges400 Meter Run200 Air Squats400 Meter Run150 Walking Lunges400 Meter Run100 Push-Ups400 Meter Run50 Burpees
Independence40 Burpees400m Run80 Push-Ups400m Run120 Walking Lunges400m Run160 Air Squats400m Run120 Walking Lunges400m Run80 Push-Ups400m Run40 Burpees
Liberty20 Up Downs200m Run30 Bar Push-Ups200m Run40 Walking Lunges200m Run50 Air Squats200m Run40 Walking Lunges200m Run30 Bar Push-Ups200m Run20 Up DownsTarget timet: 45-50 minutesTime cap: 52 minutes
1 min foot smash w/ lacrosse ball (each side)1 min calf stretch against wall (each side)1 min foam roll upper back