Warm Up
Movement Prep/Activation:
2:00 Row
-into-
3 Sets
25ft Lizard Crawl
5 Single Arm Dumbbell Thrusters (light)
10 Deadbugs
5 Scap Pull Ups
5 Ring Rows
3 Back Squats (PVC-empty bar)
Workout Prep:
2 sets
100m Row – building pace
4 Thrusters (45/35)
3 Pull Ups
Back Squat 1×1
Build up to a 1RM Back Squat
Jackie
**FREEDOM (RX):**
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(Score by Time)
(KG conv: 20/15)
**INDEPENDENCE (Intermediate):**
1000m Row
50 Thrusters (35/25)
25 Pull Ups
(KG conv: 15/10)
**LIBERTY (Beginner):**
800m Row
40 Single Dumbbell Thrusters (light)
20 Ring Rows
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.