1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7's
-into-
3 sets:
50m Jog
10 sec handstand hold
5 Single Arm Dumbbell Press (each side)
5 Scap Pull-ups

2. Workout Prep
1 set:
100m Run
5 Handstand Push Ups

"Post-Feast Nap"

Freedom (RX'd)
For Time
​​1000 meter Run (Or 1200/1000m Row)
40 Handstand Push ups
800 meter Run (Or 1000/850m Row)
30 Handstand Push ups
400 meter Run (Or 500/400m Row)
20 Handstand Push ups

Independence
For Time
​​800 meter Run (Or 1000/850m Row)
30 Handstand Push ups
600 meter Run (Or 800/700m Row)
20 Handstand Push ups
400 meter Run (Or 500/400m Row)
10 Handstand Push ups

Liberty
For Time
​​500 meter Run (Or 500/400m Row)
30 Dumbbell Push Press (light)
400 meter Run (Or 400/350m Row)
20 Dumbbell Push Press
300 meter Run (Or 300/225m Row)
10 Dumbbell Push

Target time: 15-17 minutes
Time cap: 20 minutes

Accumulate 4 minutes of a sandbag front hold at a challenging weight 
-rest as needed between breaks-

* If sandbags are unavailable sub front squat or Handstand Hold *

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back