Warm Up
10:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
5:00–10:00
2 Rounds
30-second Row (moderate)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
10 Sit Ups
Workout Prep:
2 Rounds @70%
100m Row
5 Thrusters (at workout weight)
3 Pull-Ups
Cookout Season – FREEDOM (RX):
FOR TIME
1000/850m Row
50 Thrusters (45/35)
60 Pull-Ups
50 Thrusters (45/35)
1000/850m Row
(Scored by Time)
TIME CAP: 20:00
INDEPENDENCE:
FOR TIME
850/725m Row
40 Thrusters (45/35)
50 Pull-Ups
40 Thrusters (45/35)
8500/725m Row
(Scored by Time)
LIBERTY:
FOR TIME
500/450m Row
30 Dumbbell Thrusters (light)
30 Jumping Pull-Ups
30 Dumbbell Thrusters (light)
500/450m Row
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Couch Stretch](https://youtu.be/ABJwGhwHq_A)
1:00 [Banded Quadruped Rotations](https://www.youtube.com/watch?v=_-4jfo-p0lE)
*Rest as needed between sides, movements and sets.