1. Movement Prep/Activation
2:00 Machine
-into-
3 rounds (6-8 minutes)
10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)
10 Alternating V-Ups
10 Jumping Air Squats
5 Up Downs

2. Strength
Work up to a heavy complex in 5 working sets: 1 Push Press + 1 Split Jerk

3. Workout Prep
3 sets:
3 Toes to Ring
3 Bench Press (build in weight)
10 Double Unders

Anaconda

Freedom (RX'd)
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (115/75)
30 Double Unders
(KG conv: 53/34)

Independence
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (95/65)
25 Double Unders
(KG conv: 43/29)

Liberty
Every 2:00 (8 sets)
10 Hanging Knee Raises
10 Dumbbell Bench Press (light)
30 Single Unders

• Target time each set: Sub 65-75 seconds
• Time cap each set: 1:40

• 1 min foot smash with lacrosse ball (each side)
• 1 min pec smash on rig with lacrosse ball (each side)
• 1 min foam roll lats (each side)