WARM UP
1:30 Cardio Choice
Then Into…
2 SETS
10 Air Squats
10 Hollow Rocks
10 Glute Bridges
10 Box Jump Step Ups
10 Barbell Good Mornings
Then Into…
1 SET
20 Alt. Elbow Punches
10 Empty Bar Front Squats
10 Box Jumps
Back Squat 1×3
ON A 15:00 CLOCK
Establish 3RM Back Squat*
(Score is Weight)
FREEDOM (RX)
27-21-15-9-9
Front Squat (95/65)
Box Jump (24/20)
(Score is Time)
TIME CAP: 13:00
INDEPENDENCE
27-21-15-9-9
Front Squat (75/55)
Box Jump (24/20)
(Score is Time)
LIBERTY
21-15-9-6-6
Dumbbell Front Squat (light)
Box Step Up (20/16)
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)