WARM UP
3:00 Easy Bike Erg, Row, or Jog
2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Press
8 Push Up to Down Dog
10 Alternating Cossack Squats
WITH AN EMPTY BAR
5 Push Press (:01 pause overhead)
5 Front Squats (:01 pause in the bottom)
5 Thrusters
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings (workout bell and standard)
10 Lateral Hops Over the Bar
FREEDOM (RX)
3 ROUNDS
21 Thruster (75/55)
21 KB Swing (53/35)
-Rest 3:00-
3 ROUNDS
21 KB Swing (53/35)
21 Lateral Burpee Over Bar
(Score is Total Time)
TIME CAP: 21:00
INDEPENDENCE
3 ROUNDS
21 Thruster (65/45)
21 KB Swing (35/26)
-Rest 3:00-
3 ROUNDS
21 KB Swing (35/26)
21 Lateral Burpee Over Bar
(Score is Total Time)
LIBERTY
3 ROUNDS
15 Dumbbell Thruster (light)
15 Russian KB Swing (light)
-Rest 3:00-
3 ROUNDS
15 KB Swing (light)
15 Lateral Up Down Over DB
(Score is Total Time)
STRENGTH/SKILL (Post-Workout)
3 SETS
6 Dumbbell Bench (Heavy)
12 Deficit Push Ups (4in/2in)
24 Banded Chest Press
-Rest 2:00 b/t Sets-
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
ON A 5:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Banded Shoulder Stretch (each)
1:00 Cobra Stretch