WARM UP
2:00 Easy Run
2 ROUNDS
10 Banded Pull Aparts
10 Plank Shoulder Taps
10-20 sec Handstand Hold / Box Pike Hold
2 ROUNDS
100m Build Run
5 Empty Bar High Hang Muscle Cleans
STRENGTH/SKILL
ON A 10:00 CLOCK – Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom– Handstand Walk or Handstand Hold
Independence– Kick-Ups/Box Pike Walk
Liberty– Bear Crawl/Wall Walk/Waiter Walk
FREEDOM (RX)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (135/95)
(Scored by Slowest Set)
TIME CAP: 2:30 Per Set
INDEPENDENCE
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (115/75)
(Scored by Slowest Set)
LIBERTY
EVERY 3:30 (5 SETS)
300m Run
12 Hang Dumbbell Power Cleans (light)
(Scored by Slowest Set)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Forearm Smash (each)
1:00 Banded Hamstring Stretch
1:00 Lacrosse Ball Calves (each)