Warm Up
7:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 rounds
8 Glute Bridges
6 Banded Good Mornings
10 Alternating V-Ups
5:00–8:00
2 rounds
6 Empty Bar Deadlifts
5 Abmat Sit-Ups
:20 Row @ moderate pace
Workout Prep:
1 Round @ 60%
5/4 Cal Row
5 Sit-Ups
Deadlift 4×2
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8
Swole Team Six – FREEDOM (RX):
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Scored by Completion)
Time Cap: 0:50
INDEPENDENCE:
Every 1:00 (20:00)
Odd: 12/10 Calorie Row
Even: 12 Abmat Sit Ups
LIBERTY:
Every 1:00 (20:00)
Odd: 10/8 Calorie Row
Even: 10 Abmat Sit Ups
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
10 DB Spider Curls @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-rest 1:00 between sets-