WARM UP
2:00 Easy Row
-into-
2 ROUNDS
30 Single Unders
10 Alt. Leg Swings
5 Inchworms
-into-
2 ROUNDS
5 Empty Bar Deadlifts
5 Empty Bar Hang Muscle Cleans
5 Empty Bar Push Press
3 Empty Bar Power Clean and Jerks
Push Press 1×10
EVERY 1:00 (8:00)
MIN 1 – 10 Push Press @ RPE 6/7
MIN 2 – :30 Row
(Score is Weight)
FREEDOM (RX)
EVERY 3:00 (6 SETS)
250/225m Row
50 Double Unders
5 Clean and Jerks (185/125)
(Score is Slowest Time)
TIME CAP: 2:30 Per Set
INDEPENDENCE
EVERY 3:00 (6 SETS)
250/225m Row
35 Double Unders
5 Clean and Jerks (155/105)
(Score is Slowest Time)
LIBERTY
EVERY 3:00 (6 SETS)
200/175m Row
35 Single Unders
5 Dumbbell Clean and Push Press (light)
(Score is Slowest Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Banded Hamstring Stretch (each)
1:00 Lacrosse Ball Shoulders (each)