1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
30 sec Row (easy pace)
20 sec Row (mod pace)
10 sec Row (hard pace)
5 GHD’s to parallel (focus on leg extension)
10 Single Arm Dumbbell Shoulder Press (each)

2. Strength Prep
Athletes will be strict pressing for a 10rm and then perform 2 drop sets off of that established 10rm. Athletes should establish a strong rack position when stepping back with the weight. The barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep their core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If they have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.

3. Workout Prep
1 set:
With Partner
5/4 Calorie Row (each)
5 GHD’s (each)
1 Rope Climb (each)

"Grandmama"

Freedom (RX'd)
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 15/12 Calorie Row
Partner 2: 15 GHD’s (Or 15 V-ups)
-into-
Max Rope Climbs in the remaining time.

Independence
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 12 GHD’s + 6in riser (Or 12 V-ups)
into
Max Rope Climbs in the remaining time.

Liberty
Teams of 2
12:00 Amrap
5 rounds (each)
Partner 1: 12/10 Calorie Row
Partner 2: 15 Sit ups
Max Zombie Rope Climbs in the remaining time.


Target number of reps: 20+ rope climbs
Minimum number of reps before scaling: 10 rope climbs

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose