Warm Up
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
4 Lunge Matrix (each side)
8 Banded Good Mornings
8 Single Dumbbell Suitcase Deadlifts (each/light)
4:00–7:00
2 Rounds
10 Sit-Ups
1 Zombie Rope Climb (or 5 Ring Rows)
2 Empty Bar Slow Motion Deadlifts (8-10 seconds to the top, 8-10 seconds back to the bottom)
Workout Prep:
1 Round @ 60–70%
4 GHDs or V-Ups
1 Rope Climb or 2 Pull-Ups
Deadlift 1×3
Build to a 3RM Deadlift
Brothers Gotta Hug – FREEDOM (RX):
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
(Scored by Time)
INDEPENDENCE:
10 rounds
10 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
LIBERTY:
10 rounds
12 Sit Ups
1 Zombie Rope Climb (or 5 Ring Rows)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Leaning Tricep Stretch
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.