1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
5 Single Arm Ring Rows (each arm)
10 Single Arm Dumbbell Shoulder Press (light/each arm)
10 Hollow Rocks
-into-
2 sets: (empty bar)
3 Shoulder Press
3 Push Press
3 Split Jerks

2. Strength
5 sets of 2 Split Jerks (light/moderate)
* Complete 1 set every minute for 5 minutes *

3. Workout Prep
1 set:
10-Second Kettlebell Swings (light)
10-Second Bike (workout pace)
10-Second Burpees

George McFly

Freedom (RX'd)
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (53/35)
Min 2: Calorie Assault Bike
Min 3: Burpees
(KG conv: 24/16)

Independence
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Kettlebell Swings (35/26)
Min 2: Calorie Assault Bike
Min 3: Burpees
(KG conv: 16/11)

Liberty
Every Minute (15:00)
(40 sec work/20 sec rest)
Min 1: Russian Kettlebell Swings (light)
Min 2: Calorie Assault Bike
Min 3: Up Downs

TARGET SCORE:

• Target number of reps each set:
  Kettlebell Swings: 18+ reps
  Assault Bike: 12/10+ Calories
  Burpees: 12+ reps

• Minimum number of reps before scaling:
  Kettlebell Swings: 14 reps
  Assault Bike: 8/6 Calories
  Burpees: 7

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)