WARM UP

EVERY 1:00 (7:00)
MIN 1 → :40 Easy Air Bike
MIN 2 → 8 Box Step-Ups + 8 Air Squats
MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings
MIN 4 → :40 Moderate Air Bike
MIN 5 → 8 Box Step-Ups + 8 Air Squats
MIN 6 → 5 Light Wall Balls + 10 Banded Good Mornings
MIN 7 → :40 Moderate-Fast Air Bike

Deadlift 1×12

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

WORKOUT

FREEDOM (RX)
20:00 AMRAP
15/12 Calorie Air Bike
15 Box Step-Ups (20)
15 Wall Ball (20/14)
(Score is Rounds + Reps)
KG: 9/6

INDEPENDENCE (Intermediate)
20:00 AMRAP
15/12 Calorie Air Bike
15 Box Step-Ups (20)
15 Wall Ball (20/14)
(Score is Rounds + Reps)
KG: 9/6

LIBERTY (Beginner)
20:00 AMRAP
10/8 Calorie Air Bike
10 Box Step-Ups (low box)
10 Wall Ball Thrusters (light)
(Score is Rounds + Reps)

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 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)

OPTIONAL ACCESSORY

FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)