1. Movement Prep/Activation and Increasing Heart Rate2:00 Machine-into-3 sets:10 PVC Pass throughs5 Kip Swings5 Low Box Jumps10 Sit Ups2. Workout Prep1 set:3 Toes to Bar2 Box Jump Overs2 Toes to Bar
Freedom (RX'd)6 sets: (Every 3:00)10 Toes to Bar15 Box Jump Overs (24/20)10 Toes to Bar
Independence6 sets: (Every 3:00)8 Toes to Bar12 Box Jump Overs (20/16)8 Toes to Bar
Liberty6 sets: (Every 3:00)10 Hanging Knee Raises10 Box Step Ups (24/20)10 Abmat Sit Ups
Target time each set: 1:30-1:45Time cap each set: 2 minutes
Every min (10 mins)3-5 Strict Pull-Ups(Optional: 1 sec Pause at the top + 2-3 second negative)
1 min foot smash w/ lacrosse ball (each side)1 min calf stretch against wall (each side)1 min foam roll upper back