4 sets
30 sec Row (easy pace)
5 Wallballs (focus on arm cycling/breathing)
5 Alternating V-ups (each side)
5 Sumo Deadlifts (empty bar)
5 High Elbows (High Hang) (empty bar)
5 Sumo Deadlift High Pulls (empty bar)

**2. Workout Prep**
3 sets
2 Sumo Deadlift High Pull (work up in weight)
5 Wall Balls

Cream Cheese Danish

Freedom (RX'd)
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)
(KG Conv: SDHP 43/29, WB 9/6)

Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (85/60)
12 Wall Balls (20/14)
(KG Conv: SDHP 40/25, WB 9/6)

Liberty
For Time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Sumo Deadlift High Pull (light)
15 Wall Ball Thrusters (light)

Target time: 10-12 minutes
Time cap: 15 minutes

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back