WARM UP
3:00 Continuous Movement
Easy Jog
Lateral Shuffle
High Knees
Butt Kicks
2 SETS
5 Inchworms
10 Push-Ups
10 Alt. V-Ups
10 Walking Lunges
15 Quick Line Hops
1 SET
4 Slow Box Step-Ups
4 Box Jump + Step Down Slow
4 Box Jump + Step Down Fast
:20 Plank Hold
STRENGTH/SKILL
EVERY 1:00 (6:00)
FREEDOM
MIN 1 – 1 Wall Walk + :20 Hold at the Top
MIN 2 – 8 GHDs to Parallel or 8 Slow V-Ups
INDEPENDENCE
MIN 1 – 1 Wall Walk + :10 Hold at the Top
MIN 2 – 6 GHDs to Parallel or 6 Slow V-Ups
LIBERTY
MIN 1 – 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 – 8 Alt. V-Ups or 8 Alt. Bike Crunches
FREEDOM (RX)
2:00 AMRAP (6 SETS)
16 GHDs (or 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)
INDEPENDENCE
2:00 AMRAP (6 SETS)
12 GHDs (or 12 V-Ups)
3 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)
LIBERTY
2:00 AMRAP (6 SETS)
15 Sit-Ups
3 Inchworms
Max Reps Box Step Ups (20/16)
-Rest 2:00 b/t Sets-
(Scored By Total Box Step Ups)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Feet (each)