Warm Up
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
5 Dynamic Squat Stretches
10 PVC Pass Throughs
5 PVC Muscle Snatch
5 PVC Overhead Squats
4:00–7:00
2 Rounds
4 Up Downs
4 Box Step Ups
4 Front Squats (empty bar)
4 Back Squats (empty bar)
4 Overhead Squats (PVC or bar)
Workout Prep:
1 Round @ 60–70%
2 Burpee Box Jump Overs
2 Overhead Squats
2 Front Squats
2 Back Squats
Overhead Squat 1×3
ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)
We Stand for Freedom – FREEDOM (RX)
FOR TIME
25 Burpee Box Jump Over (24/20)
50 Overhead Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Front Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Back Squats (95/65)
(Score is Time)
TIME CAP: 20:00
INDEPENDENCE:
FOR TIME
20 Burpee Box Jump Over (24/20)
50 Overhead Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Front Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Back Squats (75/55)
LIBERTY:
FOR TIME
15 Up Downs + Step Ups (20/16)
50 Air Squats
15 Up Downs + Step Ups (20/16)
40 Goblet Squats (light)
15 Up Downs + Step Ups (20/16)
30 Back Squats (light)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Barbell Forearm Stretch](https://www.youtube.com/watch?v=EmYfkpSLQyA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=2)
1:00 [Chest Stretch](https://youtu.be/7D8wUD9Vdv8)
*Rest as needed between sides, movements and sets.