1. Movement Prep/Activation
Crossover Symmetry Warmup or Banded 7's
-into-
3 sets:
2x50 ft synchro shuttle jogs
2 Rope Pulls for height OR 2 zombie climbs
3 Bench Press (empty bar - build across)

2. Workout Prep
- With Partner -1 set:
1x50ft Shuttle Run (each)
1 Rope Climb (each)
3 Bench Press (each)

Biff Tannen

Freedom (RX'd)
Teams of 2
50x50ft Shuttle Runs (1:1)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50 Bench Press (155/95)
12 Rope Climbs (Or 50 Inverted Ring Rows)
50x50ft Shuttle Runs (1:1)
(KG conv: 70/43)
 

Independence
Teams of 2
50x50ft Shuttle Runs (1:1)
10 Rope Climbs
50 Bench Press (135/85)
10 Rope Climbs
50x50ft Shuttle Runs (1:1)
(KG conv: 61/38)

Liberty
Teams of 2
30x50ft Shuttle Runs (1:1)
12 Zombie Rope Climbs
50 Dumbbell Bench Press (light)
12 Zombie Rope Climbs
30x50ft Shuttle Runs (1:1)

• Target time: 18-20 minutes
• Time cap: 28 minutes

Rope Climbs: Week 3 Day 2

3 rounds of 30 seconds of work/30 seconds of rest:
[Stay on each station for all 3 rounds BEFORE you rotate]

• Minute 1 :Zombie Rope Climbs
• Minute 2: V-Ups on Floor
• Minute 3: Double Farmer Carry Hold [65/45] [40/25]

Alternate Workout Option:
9 minute AMRAP
5 Inchworms
15 Sit Ups
45 second Double Farmer Carry Hold [25/15s]

4 Rounds

• 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
• 12 DB Walking Lunges @ moderate weight – maintain quality RPE 7
• 10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

• 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)

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