WARM UP
2:00 Easy Jog
Then Into..
2 ROUNDS
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Reverse Lunges
5 Sit Ups
Then Into…
2 ROUNDS
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups
WORKOUT Part 1 –FREEDOM (RX)
FOR TIME
1 Mile Run
(Score is Time)
TIME CAP: 10:00
-Rest Until 15:00 Mark then Complete-
INDEPENDENCE
FOR TIME
1 Mile Run
(Score is Time)-Rest Until 15:00 Mark then Complete-
LIBERTY
FOR TIME
800m Run
(Score is Time)
-Rest Until 15:00 Mark then Complete-
WORKOUT Part 2 – FREEDOM (RX)
FOR TIME
50 Bench Press (155/95)*
*Workout starts with 10 Russian KB Swings (70/53) and complete 10 Russian KB Swings every time you break.
TIME CAP: 10:00 min
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
50 Bench Press (135/85)*
*Workout starts with 10 Russian KB Swings (53/35) and complete 10 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)
LIBERTY
FOR TIME
50 DB Bench Press (Moderate)*
*Workout starts with 5 Russian KB Swings (Mod) and complete 5 Russian KB Swings every time you break.
Time Cap 10min
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Pecs (each)