WARM UP
1:30 Easy Cardio Choice
2 ROUNDS
10 PVC Pass Throughs
10 Banded Pull Aparts
5 Scap Push Ups
5 Push Ups
1 ROUND
:15 Ring Support Hold
3 Ring Dip Negatives or 5 Box Dips
5 Box Jumps @ Workout Height
Strict Press + Push Press + Push Jerk 1×6
EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk
*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)
FREEDOM (RX)
10 ROUNDS FOR TIME
10 Ring Dips
10 Box Jumps (24/20)
(Score is Time)
TIME CAP: 18:00
INDEPENDENCE
10 ROUNDS FOR TIME
7 Ring Dips (or 10 Box Dips)
10 Box Jumps (24/20)
(Score is Time)
LIBERTY
10 ROUNDS FOR TIME
7 Box Dips
10 Box Step Ups (20/16)
(Score is Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Triceps (each)