WARM UP
2 ROUNDS
10 Alternating Lateral Bounds (stick the landing)
10 Glute Bridge Marches (5 each)
10 Air Squats
5 Broad Jumps
2 ROUNDS
10 Banded Pull Aparts
10 Hollow Rocks
10 Kip Swings
10 Air Squats
2 ROUNDS
5 Wall Balls (light ball)
3 Kip Swings + 3 Knees to Elbow
5 Wall Balls (workout ball, workout target)
5 Toes to Bar (workout variation)
5 Empty Bar Back Squats
FREEDOM (RX)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Toes to Bar
(Score is Time)
Time Cap: 14:00
INDEPENDENCE
FOR TIME
35-25-15-5
Wall Ball (20/14)
Toes to Bar
(Score is Time)
LIBERTY
FOR TIME
30-20-10-5
Wall Ball or WB Thruster (light)
Hanging Knee Raises
(Score is Time)
Back Squat 1×3
ON 15:00 CLOCK (Post-Workout)
#1: 3 reps
Build to a Heavy 3-Rep Back Squat
(Score is Weight)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 5:00 RUNNING CLOCK
1:00 Foam Roll Quads (each)
1:00 Foam Roll Hamstrings (each)
1:00 Cobra Stretch