Warm Up
8:00 AMRAP
30-second Machine
4 Lunge Matrix
3 Tempo Back Squats (empty bar, build up to 50%)
5 Ring Rows
5 Hand Release Push Ups
5 Sit Ups
Workout Prep:
1 Set
10ft Dumbbell Overhead Walking Lunge
5 Ring Rows
5 Push Ups
5 Sit Ups
Back Squat 4×3
Every 2:00 × 4 sets
3 Back Squats @ 75%
Thin Blue Line – FREEDOM (RX)
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge (50/35)
Max Rounds
10 Ring Rows (Or 5 Strict Pull Ups)
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
(Scored by Rounds + Reps)
INDEPENDENCE:
4 Sets:
50ft Single Arm Overhead Walking Lunge (35/25)
Max Rounds
8 Ring Rows
8 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-
(Scored by time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seal Stretch
1:00 Rig QL Stretch (each side)
*Rest as needed between movements and sides.