WARM UP
200m Group Run
2 SET
10 Air Squats
10 Walking Lunge with Rotation
10 PVC Front Rack Good Mornings
10 PVC Front Squats
1-2 SET (Time Depending)
5 Empty Bar Front Squats
10 Front Rack Elbow Rotations
5 Paused Front Squats (2-sec pause)
Front Squat 1×8
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
(Score is Weight)
DANIEL – FREEDOM (RX)
FOR TIME
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull Ups
(Scored by Time)
TIME CAP: 25:00
INDEPENDENCE
FOR TIME
35 Pull-Ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull Ups
(Scored by Time)
LIBERTY
FOR TIME
30 Ring Rows
200m Run
21 Dumbbell Thrusters (light)
400m Run
21 Dumbbell Thrusters (light)
200m Run
30 Ring Rows
(Scored by Time)
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Banded Shoulder Overhead Distraction
1:00 Spiderman Stretch (each)