1. Movement Prep/Activation
8 min AMRAP
30 sec Row (easy)
20 sec Row (mod)
10 sec row (hard)
4 Up-downs to seal pose + step/jump over rower
2 Double Dumbbell Snatch (lightweight - build across)
2 Double Dumbbell Clean and Jerk (lightweight - build across)

2. Workout Prep
1 set:
5/4 Calorie Row (workout pace)
2 Burpee Over Rower
2 Double Dumbbell Ground to Overhead

Doc

Freedom (RX'd)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
(KG conv: 22.5/15)
 

Independence
5 sets (1 Set every 4 minutes)
12/10 Calorie Row
10 Burpee Over Rower
8 Double Dumbbell Ground to Overhead (35s/25s)
(KG conv: 15/10)

Liberty
5 sets (1 Set every 4 minutes)
10/8 Calorie Row
10 Up Downs
10 Dumbbell Clean and Jerks (light)

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

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)