1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
3 sets
1:00 Jump Rope
5 Sit Ups + Knee Extension
5 Inch Worms:


2. Workout Prep
1 set:
1 Shuttle Run (50’)
5 GHD’s
10 Double Unders
5 Push Ups

Scott VanderSHOOT & Ben Freaking Davidson

Freedom (RX'd)
6 Sets (1 Set every 2:30)
12x25' Shuttle Run
15 GHD Sit Ups
(KG Conv: shuttle run 12x8m)
-Rest 5:00-
6 Sets (1 Set every 2:30)
60 Double Unders
20 Push Up

Independence
6 Sets (1 Set every 2:30)
12x25' Shuttle Run
12 GHD Sit Ups + 6in Riser
(Rest 5:00)
6 Sets (1 Set every 2:30)
30 Double Unders
15 Push Up
(KG Conv: shuttle run 12x8m)

Liberty
6 Sets (1 Set every 2:30)
200m Bike Erg
15 Sit Ups
(Rest 5:00)
6 Sets (1 Set every 2:30)
40 Single Unders
12 Bar Push Up

Target time each set: 1:30-1:45
Time cap each set: 2:00

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose