WARM UP
2:00 Jump Rope or Machine
2 ROUNDS
10 Banded Lateral Steps Each Direction
8 Alternating Reverse Lunges
10 Dead Bugs
10 Banded Pull-Aparts
2 ROUNDS
20 Double Unders or :20 Practice
25ft Single Arm Waiter Walk Right (light)
25ft Single Arm Waiter Walk Left (light)
5 Empty-Bar Strict Press
Push Press 1×8:
#1: 8 reps
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Push Press
(Score is Weight)
FREEDOM (RX)
EVERY 3:00 (5 SETS)
50 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (50/35)
50 Double Unders
(Scored by Slowest Set)
TIME CAP: 2:15 – per set
INDEPENDENCE
EVERY 3:00 (5 SETS)
36 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (35/25)
36 Double Unders
(Scored by Slowest Set)
LIBERTY
EVERY 3:00 (5 SETS)
40 Single Unders
50ft Single Dumbbell Walking Lunge (light)
40 Single Unders
(Scored by Slowest Set)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Forearms (each)
1:00 Lacrosse Ball Calves (each)
1:00 Banded Tricep Stretch (each)