Warm Up
10:00 Running Build
0:00–2:00 Easy Jog
2:00–5:00
2 rounds
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Reverse Lunges
5 Sit Ups
5:00–10:00
2 rounds
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups
Workout Prep:
1 set
2 Strict Pull Ups
3 Push Ups
4 Sit Ups
*Adjust reps or scale as needed during the break between workouts.
Broad Stripes and Bright Stars: Part 1 – FREEDOM (RX):
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
(Score is Time)
TIME CAP: 10:00
-Rest Until 15:00 mark then complete Part 2-
INDEPENDENCE:
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-
LIBERTY:
FOR TIME
800m Run
-Rest Until 15:00 mark then complete Part 2-
Part 2 – FREEDOM (RX):
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)
INDEPENDENCE:
15:00 AMRAP
4 Strict Pull Ups
8 Push Ups
12 Sit Ups
LIBERTY:
15:00 AMRAP
6 Ring Rows
10 Plate Floor Press
10 Sit Ups
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Glute Smash
1:00 [Frog Stretch](https://youtu.be/SUENf0yNR_A)
1:00 [Pigeon Stretch](https://youtu.be/9DGA5vMXcbQ)
*Rest as needed between sides, movements and sets.