Warm Up
7:00 AMRAP
30-second easy Machine
10 Cossack Squats
10 Deadbugs
10-second Hollow Hold
5 PVC Back Squats (slow descent)
Workout Prep:
2 controlled sets
4 Wall Balls
3 Toes to Bar
2 Box Jumps
Tempo Back Squat 5×3
Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole)
Daffodil – FREEDOM (RX):
50 Wall Balls (20/14)
35 Toes to Bar
50 Box Jumps (24/20)
35Toes to Bar
50 Wall Balls (20/14)
(Scored by Time)
INDEPENDENCE:
40 Wall Balls (20/14)
25 Toes to Bar
40 Box Jumps (24/20)
25 Toes to Bar
40 Wall Balls (20/14)
LIBERTY:
30 Wall Ball Thrusters (light)
20 Hanging Knee Raises
30 Box Step Ups (20/16)
20 Hanging Knee Raises
30 Wall Ball Thrusters (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.