Warm Up
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2-3 Rounds
10 Band Pull Aparts
5 Hand Release Push Ups
10 Box Step Ups
10 Alternating V-Ups
10 Single Arm Upright Rows (each)
Workout Prep:
2 Rounds @ 60–70%
5 GHDs
4 Box Step-Ups
4 Push-Ups
Bench Press 1×2
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)
Ice Cold Lemonade – FREEDOM (RX):
2 ROUNDS FOR TIME
50 GHDs (or V-Ups)
50 Box Step Ups (24/20)
50 Push Ups
(Scored by Time)
TIME CAP: 18:00
INDEPENDENCE:
2 ROUNDS FOR TIME
40 GHDs (or V-Ups)
40 Box Step Ups (24/20)
40 Push Ups
(Scored by Time)
LIBERTY:
2 ROUNDS FOR TIME
30 Sit Ups
30 Box Step Ups (20/16)
30 Floor Plate Press (or Knee Push Ups)
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch](https://youtu.be/nS1xJ_ymEuU)
1:00 [Supine Twist](https://www.youtube.com/watch?v=jSfReolkguM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=23)
*Rest as needed between sides, movements and sets.