Warm Up
8:00 AMRAP
30-second Easy Jog
5 Roll and Reach
3 Inchworms
5 Muscle Cleans (PVC-Empty Bar)
5 Shoulder Press (PVC-Empty Bar)
10 Russian Kettlebell Swings (light)
Workout Prep:
1 controlled set
100m Run – building pace
10 Kettlebell Swings @ workout weight
Power Clean & Jerk 8×2
FLUSH CYCLING (C&J)
Every 1:00 (8:00)
2 Power Clean and Push Jerks (singles) @ RPE 5–6
Tigers – FREEDOM (RX):
2 Rounds
800m Run
50 Kettlebell Swings (53/35)
(Score by Time)
INDEPENDENCE:
2 Rounds
800m Run
50 Kettlebell Swings (35/26)
LIBERTY:
2 Rounds
400m Run
25 Russian Kettlebell Swings (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Supine Twist
1:00 Foam Roller Angels
*Rest as needed between movements and sets.