WARM UP
2:00 Easy Row
2 ROUNDS
7 Banded Pull Aparts
7 Banded Face Pulls
7 Banded Straight-Arm Pulldowns
5 Scap Push Ups
5 Push Ups
2 ROUNDS
5 Burpees
:45 Row, building pace
FREEDOM (RX)
FOR TIME
50 Push-Ups
2000m Row
TIME CAP: 12:00
(Scored by Time)
*All athletes same 2k distance.
INDEPENDENCE
FOR TIME
40 Push-Ups
2000m Row
*All athletes same 2k distance.
(Scored by Time)
LIBERTY
FOR TIME
30 Push-Ups
1500m Row
*All athletes same 1.5k distance.
(Scored by Time)
STRENGTH/SKILL (Post Workout)
15:00 EMOM
MIN 1 – Max Bench Press or Max DB Bench
MIN 2 – Max Strict Pull-Ups
MIN 3 – Rest
(Score is Total Reps)
Options for Loading:
Barbell – 185/115, 155/95, 135/85
DBs – 70/50, 50/35, 35/25
Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Chest Stretch on the Wall (each)
1:00 Lacrosse Ball Triceps (each