Warm Up
8:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10 Deadbugs
10 PVC Good Mornings
10 Dynamic Squat Stretches
4:00–8:00
2 Rounds
5 Wall Balls
100m Row
3 Empty Bar Back Squats (slow and controlled)
Workout Prep:
2 Rounds (build in pace)
100m Row
5 Wall Balls
Pimm’s Cup – FREEDOM (RX):
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time)
-Rest until 12:00, then move on to Part 2-
INDEPENDENCE:
FOR TIME
500m Row
80 Wall Balls (20/14) or 100 Wall Balls (14/10)
(Score is Time)
(KG conv: 9/6, 6/4)
-Rest until 12:00, then move on to Part 2-
LIBERTY:
FOR TIME
500m Row
50 Wall Balls (light)
(Score is Time)
-Rest until 12:00, then move on to Part 2-
Part 2: Starting at the 12:00 mark – FREEDOM (RX):
ON A 15:00 CLOCK
1RM Back Squat
(Score is Weight)
INDEPENDENCE:
No change to workout
LIBERTY:
ON A 15:00 CLOCK
Heavy Back Squat (not a max)
(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 Quad Smash
1:00 [Frog Stretch](https://youtu.be/SUENf0yNR_A)
*Rest as needed between sides, movements and sets.