WARM UP
2 ROUNDS
:40 Easy Air Bike
10 Alternating Box Step Ups
10 Alternating Samson Lunges
10 Glute Bridges
10 Cossack Squats
2 ROUNDS
:30 Air Bike Building Pace
8 Box Step Overs
8 Lateral Lunges
8 Tempo Air Squats
1 ROUND
:20 Workout Pace Air Bike
4 Box Jump Overs (low box)
5 Empty Bar Back Squats
FREEDOM (RX)
EVERY 4:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (225/155)
(Scored by Slowest Set)
*Bar comes from the rack
TIME CAP: 2:30 Per Set
INDEPENDENCE
EVERY 4:00 (5 SETS)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (185/125)
(Scored by Slowest Set)
*Bar comes from the rack
LIBERTY
EVERY 4:00 (5 SETS)
10/8 Calorie Air Bike
10 Box Step-Overs (20/16)
10 KB or DB Goblet Squats (Moderate)
(Scored by Slowest Set)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)