WARM UP
2 ROUNDS
30-second Row (light)
10 Air Squats
10 PVC Pass-Throughs
10 Alternating Reverse Lunges
Into…
2 ROUNDS
10 Wall Ball Thrusters (Light Ball)
10 Pike Shoulder Taps
20 Banded Pull-Aparts
100m Moderate Row
FREEDOM (RX)
3 ROUNDS FOR TIME:
30 Wall Balls (20/14)
20/16 Calorie Row
8 Wall Walks
Immediately Into…
3 ROUNDS FOR TIME
15 Wall Balls (20/14)
15/12 Calorie Row
4 Wall Walks
(Scored by Total Time)
TIME CAP: 25:00
INDEPENDENCE
3 ROUNDS FOR TIME:
25 Wall Balls (20/14)
15/12 Calorie Row
5 Wall Walks
Immediately Into…
3 ROUNDS FOR TIME
10 Wall Balls (20/14)
12/10 Calorie Row
3 Wall Walks
(Scored by Total Time)
LIBERTY
3 ROUNDS FOR TIME:
20 Single Dumbbell Thrusters (light)
12/10 Calorie Row
5 Inchworms
Immediately Into…
3 ROUNDS FOR TIME
10 Single Dumbbell Thrusters (light)
10/8 Calorie Row
3 Inchworms
(Scored by Total Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)