WARM UP
2:00 Easy Run or Machine Choice
2 ROUNDS
10 Alternating Leg Swings (each)
10 Air Squats
5 Inchworms
10 A-Skips (down and back)
10 Glute Bridges
1-2 ROUNDS
100m Run (build to workout pace)
10 Russian Kettlebell Swings (light)
5 Box Step Ups or Low Box Jumps
STRENGTH/SKILL
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
Max Unbroken Triple Unders Set (1x)
INDEPENDENCE
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)
LIBERTY
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders
FREEDOM (RX)
10 ROUNDS
200m Run
10 Kettlebell Swings (70/53)
5 Box Jumps (30/24)
(Scored by Time)
TIME CAP: 22 Minutes
INDEPENDENCE
10 ROUNDS
200m Run
10 Kettlebell Swings (53/35)
5 Box Jumps (24/20)
(Scored by Time)
LIBERTY
10 ROUNDS
100m Run
10 Russian Kettlebell Swings (light)
6 Box Step Ups (20/16)
(Scored by Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Pose (each)
1:00 Banded Shoulder Distraction (each)
1:00 Calf Stretch Against the Wall (each)