WARM UP
Tabata Run (8 sets)
20-second run (easy-build to moderate pace)
10-second Walk
3 ROUNDS
10 Banded Pass Throughs
10 Banded Lat Press Downs
10 Banded Pull Aparts
5 Kip Swings
10 Ring Rows
FREEDOM (RX)
4 SETS
ON A 5:00 CLOCK
800m Run
Max Bar Muscle-Ups in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Reps)
INDEPENDENCE
4 SETS
ON A 5:00 CLOCK…
800m Run
Max Bar Muscle-Ups in Remaining Time (or Kipping Chest to Bar)
-Rest 2:00 b/t Sets-
(Score is Total Reps)
LIBERTY
4 SETS
ON A 5:00 CLOCK…
600m Run
Max Reps of ‘Up Down + Jumping Pull Ups’ in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Reps)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Calf Stretch on the Wall (each)
1:00 Banded Shoulder Strap (each)
1:00 Active 90/90