WARM UP
2:00 Machine
2 rounds
:30 Single Unders
8 Up-Downs
10 Glute Bridges
10 Alternating Samson Lunges
10 Plank Shoulder Taps
2 rounds
20 Single Unders or 10 Double Unders
5 Burpees with Step Up
5 Kip Swings
5 Hanging Knee Raises
FREEDOM (RX)
8 SETS
48 Double Unders
12 Burpees to Bar
12 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6″ above standing reach
TIME CAP: 2:30 Per Set
(Score is Slowest Set)
INDEPENDENCE
8 SETS
36 Double Unders
10 Burpees to Bar
10 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6″ above standing reach
(Score is Slowest Set)
LIBERTY
8 SETS
48 Single Unders
10 Up Downs
10 Hanging Knee Raises
-Rest 1:00 between Sets-
(Score is Slowest Set)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)