1. Movement Prep/Activation
Hip Halo Warmup
-into-
6 min AMRAP
3 Step Back Lunge Steps (each side)
5 Alt. V-ups (Each Side)
5 Kip Swings (focus on elevating in back portion of swings)
3 Knees to Elbows

2. Workout Prep
3 sets:
2 Back Rack Step Back Lunges (build-in weight)
3 Toes to Bar

Courage

Freedom (RX'd)
For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar
(KG conv: 43/29)

Independence
For time:
30-20-10
Back Rack Step back Lunges (75/55)
Knees to Elbows
(KG conv: 34/25)

Liberty
For time:
30-20-10
Dumbbell Front Rack Lunges (light)
Hanging Knee Raises

• Target time: 6-8 minutes
• Time cap: 12 minutes

Rope Climb - Week 5 Day 1:

Advanced:
Every minute (10:00)
2 Rope Climbs

Intermediate:
Every minute (10:00)
1 Rope Climb

Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
* modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)