WARM UP
2:00 Bike, Row, or Jog
3 SETS
10 Air Squats
8 Alt. Cossack Squats (4/side)
10 Alt. Reverse Lunges
8 Empty Barbell Front Squats
10 Alt. Elbow Punches
Front Squat 1×2
EVERY 1:30 (10 SETS)
2 Front Squats*
*Start Moderate and Build to Heavy (RPE 8-9)
(Score is the Heaviest Weight)
FREEDOM (RX)
12:00 AMRAP
30 Air Squats
3 Rope Climbs
(Score is Rounds + Reps)
INDEPENDENCE
12:00 AMRAP
30 Air Squats
2 Rope Climbs or 10 Strict Pull Ups
(Score is Rounds + Reps)
LIBERTY
12:00 AMRAP
20 Air Squats
10 Ring Rows
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Forearm Smash (each)
1:00 Banded Tricep Stretch (each)