WARM UP

2:00 Easy Jump Rope (singles, mix in a few doubles)

Then Into…
2 ROUNDS
10 Box Step-Ups (alternating)
10 Hip Circles (each direction)
10 Glute Bridges
8 Air Squats (3-second lower)

Then Into…
2 ROUNDS
:20 Jump Rope Drills (single-leg hops, then high knees)
:30 Double Unders
5 Empty Bar Back Squats from the rack (walk out and rerack)

WORKOUT

FREEDOM (RX)
TEAMS OF 2
10 SETS (EACH/1:1)
50 Double Unders
5 Back Squats (205/135)
(Score is Slowest Set)
*Bar Comes from the Rack
KG: 92.5/60

INDEPENDENCE (Intermediate)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Double Unders
5 Back Squats (185/125)
(Score is Slowest Set)
*Bar Comes from the Rack
KG: 85/57.5

LIBERTY (Beginner)
TEAMS OF 2
10 SETS (EACH/1:1)
40 Single Unders
5 DB Goblet Squats (Moderate)
(Score is Slowest Set)

STRENGTH/SKILL (Post Workout)

3 SETS
10/10 Single-Leg DB Bulgarian Split Squats @ Moderate
20 Banded Hamstring Curls
-Rest 1:00 b/t Sets-
(No Measure)

OPTIONAL COOL DOWN

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Calves (each)
(No Measure)

OPTIONAL ACCESSORY

TABATA, 8 SETS (4:00 Total)
:20 Hip Extensions or Supermans
:10 Rest
-No Additional Rest b/t Sets-
(No Measure)