WARM UP
2 ROUNDS
:40 Easy Row
20 Single Unders
8 Alternating Samson Lunges
10 Banded Pull Aparts
8 Plank Shoulder Taps
2 ROUNDS
:30 Row Building Pace
20 Single Unders + 10 Double Under Attempts
5 Empty Bar Strict Press
Push Press 1×6
EVERY 2:00 (4 SETS)
6 Push Press
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)
FREEDOM (RX)
10 ROUNDS FOR TIME
200/175m Row
48 Double Unders
8 Push Press (115/75)
(Scored by Time)
TIME CAP: 25:00
INDEPENDENCE
10 ROUNDS FOR TIME
200/175m Row
35 Double Unders
8 Push Press (95/65)
(Scored by Time)
LIBERTY
10 ROUNDS FOR TIME
150/100m Row
30 Single Unders
8 DB Push Press (Light)
(Scored by Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Shoulders (each)