Warm Up
7:00 Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–7:00
3 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Strict Press
Workout Prep:
2 Rounds @ 60–70%
15 second Max Burpee Over Bar
15 second rest
Build close to workout pace
JUNE BURPEE CHALLENGE – FREEDOM (RX):
EVERY 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
INDEPENDENCE:
EVERY 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
LIBERTY:
EVERY 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)
Strict Press + Push Press 5×6
5 Sets (Build across sets)
Every 2:00
3 Strict Press + 3 Push Press
(Score is Weight)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
1:00 [Birddog](https://youtu.be/D1M_uEYGC8U)
*Rest as needed between sides, movements and sets.