WARM UP
2:00 Machine
-into-
2 Rounds
10 Step Back Lunges
10 Glute Bridges
10 Sit Ups
5 Dynamic Squat Stretches
3 Broad Jumps
-Then-
2 Rounds
5 Empty Bar Good Mornings
5 Empty Bar Back Squats
Back Squat 1×1
FOR LOAD: 5-4-3-2-1-1-1
Back Squat
(Score is Heaviest Weight)
WORKOUT
FREEDOM (RX)
5 ROUNDS FOR TIME
40 Step Back Lunges
30 Sit Ups*
*Option for GHD Sit-Ups
(Scored by Time)
TIME CAP: 18:00
INDEPENDENCE
5 ROUNDS FOR TIME
30 Step Back Lunges
30 Sit Ups
(Scored by Time)
LIBERTY
5 ROUNDS FOR TIME
20 Step Back Lunges
20 Sit Ups
(Scored by 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)
2:00 Seal Stretch