1. Movement Prep/Activation and Increasing Heart Rate
4:00 Row (slow and stead)
-into-
2 sets:
10 Alternating V-ups
10 Hollow Rocks
10 Kip Swings
5 Hanging Knee Raises

2. Workout Prep
2 sets:
5 Abmat Sit-ups
3 Toes to Bar

Haupai Pie

Freedom (RX'd)
2 sets:
50 Abmat Sit Ups
50 Toes to Bar
-rest 5 minutes between sets-

Independence
2 sets:
50 Abmat Sit Ups
30 Toes to Bar (OR 50 Knees to Elbows)
-rest 5 minutes between sets-

Liberty
2 sets:
30 Abmat Sit Ups
30 Hanging Knee Raises
-rest 5 minutes between sets-

Target time each set: 6-8 minutes
Time cap each set: 10 minutes

3 Sets:

• 50ft Sled Push (heavy) OR 50ft Farmers Carry (heavy)
• 10 Bulgarian Split Squats (each side)

1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)