Warm Up
Movement Prep/Activation:
3:00 Continuous Flow
200m Run →
6 Alternating Step-Back Lunges →
6 Scap Pull-Ups →
8 Hollow Rocks
-Then immediately:
2 Rounds (build)
4 Pull-Ups
6 Push-Ups
8 Air Squats
(Second round slightly faster, no stopping)
-Then into barbell:
2 sets
5 Back Squats (empty bar → light load)
Workout Prep:
2 Sets
100m Run
3 Pull-Ups
5 Push-Ups
7 Air Squats
-Build to workout pace
Back Squat 5×3
Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8
Scoring: Load
LA Lakers
**FREEDOM (RX):**
10 Rounds
200m run
2 rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
(Score by Time)
**INDEPENDENCE (Intermediate):**
10 Rounds
200m run
2 rounds of “Cindy”
4 Pull Ups
8 Push Ups
12 Air Squat
**LIBERTY (Beginner):**
10 Rounds
100m run
2 rounds of “Cindy”
5 Ring Rows
7 Floor Plate Press
9 Air Squats
FOCUS & GOALS
THEME OF THE DAY:
Squat Position → Murph Prep Volume
• Build control descent and drive out of the bottom in the squat, then apply that to sustained bodyweight volume and repeatable effort across 20:00.