WARM UP
Workout Definition
2:00 Easy Row
Then Into…
2 ROUNDS
10 Hip Circles (each direction)
8 Cossack Squats (alternating)
10 Glute Bridges
:20 Hollow Hold
10 Good Mornings (PVC or empty bar)
Then Into…
2 ROUNDS
5/4 Calorie Row at workout pace (3 quick pulls, then settle in)
10 Wall Balls at workout weight
5 Deadlifts with an empty bar (3-second lower)
Deadlift 1×10
Workout Definition
3 SETS
10 Deadlifts*
*Start Mod-Heavy and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
WORKOUT
Workout Definition
FREEDOM (RX)
AMRAP 15:00
15/12 Calorie Row
15 Wall Balls (20/14)
(Score is Rounds + Reps)
KG: 9/6
INDEPENDENCE (Intermediate)
AMRAP 15:00
15/12 Calorie Row
15 Wall Balls 14/10)
(Score is Rounds + Reps)
KG: 6/4
LIBERTY (Beginner)
AMRAP 15:00
12/10 Calorie Row
12 Wall Ball Thrusters (light)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
Workout Definition
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 V-Stretch Against the Wall
(No Measure)
OPTIONAL ACCESSORY
Workout Definition
3-4 SETS
10-12 Chest-Supported Dumbbell Rows @ RPE 7-8
15 Banded Face Pulls
-Rest 1:00-1:30 b/t Sets-
(No Measure)