WARM UP

2:00 Easy Row

Then Into…
2 ROUNDS
10 Glute Bridges
10 Banded Good Mornings
10 Hollow Rocks
10 Scap Pull Ups
10 World’s Greatest Stretch (5/side)

Then Into…
2 ROUNDS
5 Kip Swings
3 Kipping Knee Raises
3 Toes to Bar or Workout Variation
:20 Row building toward Workout Pace

Then Into…(TIME DEPENDING)
1-2 SETS w/ EMPTY BARBELL
5 Romanian Deadlifts
5 Deadlifts

Scoring:

Deadlift 1×10

3 SETS
10 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

Scoring:

WORKOUT

FREEDOM (RX)
FOR TIME
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired

INDEPENDENCE (Intermediate)
FOR TIME
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired

LIBERTY (Beginner)
FOR TIME
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
30/24 Calorie Row
20 Hanging Knee Raises
(Score is Time)
* Athletes can sub Ski if desired

Scoring:

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Banded Hamstring Stretch (each)
1:00 Foam Roll Low Back
(No Measure)

Scoring:

OPTIONAL ACCESSORY

20:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)