Warm Up
2 ROUNDS
:45 Easy Row
8 Alternating Samson Lunges
8 Air Squats
8 Scap Push-Ups
6 Hand Release Push-Ups
Then into…
2 ROUNDS (With an Empty Bar)
:30 Row (build in pace)
5 Front Squats
5 Strict Press
5 Push Press
WORKOUT
FREEDOM (RX)
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (95/65)
(Score Each Set for Time)
KG: 42.5/30
INDEPENDENCE (Intermediate)
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (75/55)
(Score Each Set for Time)
KG: 35/25
LIBERTY (Beginner)
EVERY 3:00 (6 SETS)
12/10 Calorie Row
10 Dumbbell Thrusters (light)
(Score Each Set for Time)
STRENGTH/SKILL (Post-Workout)
3-4 SETS
8 Strict Press (Moderate-Heavy)
12 Hammer Curls (Moderate)
24 Standing Banded Tricep Extensions
-Rest 1:1 b/t sets-
(No Measure)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
2:00 Front Rack Fixer
(No Measure)
OPTIONAL ACCESSORY
TABATA, 8 SETS (4:00 Total)
:20 Bent Over Plate Rows
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)