WARM UP
1:30 Cardio Choice
2 SETS
:20 Dead Hang
5 Scap Push Ups
5 Hollow Rocks
5 Scap Pull Ups
5 Up-Downs
5/5 PVC Around the Worlds
1 SET
5 Kip Swings or Dynamic Swings
5 Kipping Knee Raises
5 Burpees to Bar
FREEDOM (RX) – “BAR TO BAR”
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6″ Above Standing Reach
(Scored by Time)
TIME CAP: 16:00
INDEPENDENCE
5 ROUNDS FOR TIME
15 Toes to Bar
15 Burpees to Bar
*Target is 6″ Above Standing Reach
(Scored by Time)
LIBERTY
5 ROUNDS FOR TIME
10 Hanging Knee Raises
10 Up Downs
(Scored by Time)
STRENGTH/SKILL
3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Freedom – 155/95
Independence – 135/85
Liberty – 115/75
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Prayer Stretch
2:00 Lacrosse Ball Shoulders