WARM UP
2 ROUNDS
:30 Easy Air Bike
10 Box Step Ups
10 Banded Lat Press Downs
10 Banded Pull Aparts
10 Hollow Rocks
Then Into…
2 ROUNDS
:30 Moderate Air Bike
6 Box Step Overs
5 Kip Swings
5 Straight-Arm Banded Press Downs
STRENGTH/SKILL
8 MIN: Low Ring or Low Bar Muscle Transition Work
Freedom – Low Ring Muscle Up Transition + Strict Dip
Independence – Low Ring Muscle Up + Kipping/Jumping Ring Dip
Liberty – Low Ring/Bar Muscle Up Transition + Jumping Dip
FREEDOM (RX)
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs (24/20) After Every Set
(Women’s Calories: 48-32-16-32-48)
(Score is Time)
TIME CAP: 25:00
INDEPENDENCE
FOR TIME
50-35-20-35-50
Calorie Air Bike
Complete 15 Box Step-Overs (24/20) After Every Set
(Women’s Calories: 40-28-16-28-40)
(Score is Time)
LIBERTY
FOR TIME
30-20-10-20-30
Calorie Air Bike
Complete 10 Box Step-Overs (20/16) After Every Set
(Women’s Calories: 24-16-8-16-24)
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Stretch (each)
2:00 Couch Stretch (each)